Workout Description

Why This Workout Is Very Hard

A 17-minute AMRAP with 100 burpees baked in and ascending barbell loads up to near-maximal snatches tests broad capacity. Athletes must manage high-volume bodyweight work, then lift moderate-to-heavy snatches under fatigue. Strength, technique, and pacing are critical. Many will stall at the third or fourth bar, making this a demanding, well-rounded test.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition sets of burpees and multiple 30-rep snatch segments tax local muscular endurance in shoulders, hips, and posterior chain over a sustained time domain.
• Power (7/10): Snatches are explosive by nature. Cycling lighter bars and hitting crisp singles at heavy loads require powerful hip extension and fast turnover.
• Endurance (7/10): Seventeen minutes of continuous work demands steady aerobic output, especially during large burpee sets. The heart rate stays elevated while transitioning to increasingly heavy snatches under fatigue.
• Strength (7/10): Later barbells (165/100 and 210/120) require significant absolute strength, especially overhead stability and pulling, after accumulating fatigue from earlier work.
• Speed (6/10): Early sets reward quick burpee turnover and fast bar cycling, but pacing is needed to avoid redlining before heavier bars appear.
• Flexibility (5/10): Efficient snatching needs adequate thoracic, shoulder, and hip mobility to receive and stabilize the bar, though demands are not extreme for most athletes.

Scaling Options

Scale to: Lighter barbell ladder (65/45 → 95/65 → 115/75 → 135/95 lb) • Reduce burpees to 30-20-15-10 • Use single DB snatch (50/35 lb) for all snatches

Scaling Explanation

These options preserve the couplet, keep intensity high, and maintain the ascending loading/descending burpee feel while ensuring consistent movement quality within the 17-minute window.

Intended Stimulus

Start with steady but assertive burpees, then transition to efficient barbell cycling at the first two loads. As weights climb, shift to small sets or quick singles while keeping rest short. You should feel constant pressure with rising fatigue, finishing near your limit while attempting heavy snatches under a high heart rate.

Coach Insight

Pace the first 70 reps. Smooth, breathe, and keep transitions tight. Aim for quick sets or fast singles on the 135/75 bar. The one tip: Protect your heart rate on burpees—move efficiently, not frantically—so you can lift confidently at heavier bars. Common mistakes: Redlining on the first 40 burpees, oversized barbell sets early, and slow, sloppy transitions.

Benchmark Notes

Score is total reps across burpees and snatches. Beginners may finish the first bar and start the second burpees. Intermediates get into or through the 135/75 bar. Advanced athletes reach the 165/100 bar, and elites earn attempts or reps on the 210/120 bar.

Modality Profile

This is a two-modality couplet of gymnastics and weightlifting. Burpees dominate early and contribute substantial volume, while the barbell work—especially at heavier loads—consumes a significant share of time and effort in the back half. No monostructural elements are present.

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