Workout Description

Why This Workout Is Hard

A technical Olympic lift paired with push-ups in a classic 21-15-9 sprint. The load is moderate but the squat snatch’s complexity makes 45 total reps demanding under fatigue. Expect advanced athletes to push sub-10, while most will battle barbell proficiency, mobility, and pressing stamina across 8–15 minutes.

Benchmark Times for Matthew Thomas

• Elite: <7:00
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local muscular endurance demands: 45 squat snatches and 45 push-ups tax shoulders, triceps, and legs under accumulating fatigue.
• Power (7/10): Explosive hip extension and fast turnover are vital for efficient snatches; repeated powerful efforts drive speed if positions are maintained.
• Speed (7/10): 21-15-9 encourages quick cycling and short rests. Athletes benefit from fast transitions and deliberate, efficient barbell reps.
• Flexibility (6/10): Receiving a bar in a deep overhead squat requires solid shoulder, thoracic, and hip mobility, especially under fatigue and higher heart rates.
• Strength (4/10): Loads are moderate and submaximal; strength helps, but the limiter is skill and repeatability rather than pure max effort capacity.
• Endurance (3/10): Short time domain and no monostructural element. Breathing matters, but conditioning is secondary to barbell proficiency and transitions in this fast couplet.

Movements

• Push-Up
• Squat Snatch

Scaling Options

Scale to: 30/20 kg squat snatch • Power snatch instead of squat snatch • Incline or knee push-ups

Scaling Explanation

These options preserve the fast couplet stimulus by reducing load, complexity, or pressing difficulty while allowing continuous movement and quality positions.

Intended Stimulus

Fast and intense but controlled. The barbell should feel light-to-moderate so you can hold quick singles or small touch-and-go sets without misses. Push-ups should be steady, avoiding failure with short, planned breaks. Aim for smooth transitions, steady breathing, and precision under fatigue to finish hard without redlining early.

Coach Insight

Pace the 21s with discipline: quick singles on snatches or 7-7-7; push-ups in small, consistent sets. Then build speed in the 15s and sprint the 9s. The one tip: No missed lifts. Commit to a perfect setup every rep. Avoid huge opening sets, soft lockouts on push-ups, and catching snatches high when fatigued—stand tall each rep.

Benchmark Notes

Times range from beginner finishers around 20–25 minutes to elite athletes near 7–9 minutes. Hit the middle tiers by keeping snatches in quick singles or small sets with minimal rest and managing push-ups in smart, short sets to avoid failure.

Modality Profile

Two movements: one weightlifting (squat snatch) and one gymnastics (push-up). The barbell dominates time due to setup and technical execution, so weightlifting represents the larger share, with push-ups providing significant but faster bodyweight work.

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