Workout Description

Why This Workout Is Hard

The combination of moderately heavy snatches (135/95) with muscle-ups creates a significant skill/strength barrier. While wall balls alone are manageable, they'll tax the legs and shoulders already fatigued from snatches. The 14-minute AMRAP format means continuous work with no built-in rest. Most athletes will need to break up the snatches and face significant fatigue on the wall balls, while the single muscle-up becomes increasingly challenging under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Snatch and muscle-ups require exceptional mobility in shoulders, hips, and wrists. Wall balls add thoracic extension demands.
• Power (8/10): Snatch is a pure power movement, muscle-ups require explosive pull, and wall balls demand repeated power output.
• Endurance (7/10): 14-minute AMRAP format creates sustained cardiovascular demand, especially with wall balls and complex movements requiring continuous output without built-in rest.
• Strength (7/10): Heavy snatch at 135/95 pounds requires significant strength, while muscle-ups demand substantial upper body pulling and pushing strength.
• Stamina (6/10): Moderate rep scheme tests local muscular endurance, particularly shoulder and posterior chain stamina through combined effects of all movements.
• Speed (5/10): Moderate cycling speed required for wall balls, but heavy snatch and technical muscle-ups limit pure speed potential.

Movements

• Ring Muscle-Up
• Wall Ball
• Snatch

Scaling Options

Snatch: Drop to 95/65 lb or power snatch only. Sub 3 power clean and jerks if needed. Muscle-up: 3 chest-to-bar pull-ups + 3 ring dips, or 2 strict pull-ups + 2 dips. Wall balls: Reduce to 14/10 lb ball and 9' target for women. Can reduce reps to 8-10 if needed. Time cap can extend to 16-18 minutes for scaled versions to maintain intended volume.

Scaling Explanation

Scale if unable to perform 3 unbroken snatches at prescribed weight with good form, or if muscle-ups are not consistent (minimum 3-5 unbroken). Athletes should be proficient in both movements when fresh. Goal is to complete 6-10 rounds while maintaining safe technique. Prioritize full range of motion on all movements over speed. Scale load and complexity but try to keep similar work-to-rest ratio.

Intended Stimulus

Moderate-length mixed modal workout targeting both skill and power output. Primary energy system is glycolytic with oxidative component due to 14-minute duration. The snatch and muscle-up test strength and technique under fatigue, while wall balls add volume and sustained output. Key challenge is maintaining technical movements while managing breathing and grip fatigue.

Coach Insight

Break snatches into singles from the start - focus on solid setup and positions. Use quick but controlled touch-and-go on wall balls. For muscle-ups, take an extra second to get a good kip swing rather than rushing. Expect rounds to take 60-90 seconds. Don't rush first 3-4 rounds - establish sustainable rhythm. Watch grip fatigue between snatches and muscle-ups. Consider alternating arms on wall balls if shoulders fatigue.

Benchmark Notes

This workout combines heavy snatches, muscle-ups, and wall balls in a 14-minute AMRAP. Analysis based on Amanda (muscle-up + snatch benchmark) and Cindy (high-rep calisthenics AMRAP): Per round breakdown (elite pace): - 3 Snatches at 135/95: 4-5 sec each = 12-15 sec - 1 Muscle-Up: 8-10 sec - 12 Wall Balls: 2-3 sec each = 24-36 sec - Transitions: ~5 sec between movements Total time per round: ~55-70 seconds for elite athletes In 14 minutes, this projects to: - L10 (elite): 11-12 rounds - L5 (intermediate): 7-8 rounds - L1 (beginner): 3-4 rounds Fatigue factors: - Heavy snatch (135/95) will require more setup than typical - Muscle-up is high skill, may require multiple attempts - Wall balls create cumulative shoulder fatigue affecting snatches Compared to Amanda benchmark but adjusted for: - Higher volume of snatches - Addition of wall balls - Longer time domain (14 min vs 7-8 min) Female levels adjusted down ~1 round due to: - Heavier relative snatch load - Increased difficulty of muscle-ups - Wall ball height/weight impact Final targets: Male: L10: 12+ rounds, L5: 8 rounds, L1: 4 rounds Female: L10: 11+ rounds, L5: 7 rounds, L1: 3 rounds

Modality Profile

Ring Muscle-Up is gymnastics (G). Snatch and Wall Ball are both weightlifting (W). With 1 gymnastics movement and 2 weightlifting movements, the split is approximately 30/0/70.

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