Workout Description

Why This Workout Is Hard

A fast 9-minute AMRAP that blends moderate barbell cycling with a high-skill gymnastics movement. The load is accessible, but cumulative grip fatigue from toes-to-bar and barbell touch points makes pacing tricky. Strong athletes manage 5–7 rounds; elites can push beyond. The primary limiter is grip and midline endurance rather than absolute strength.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local fatigue in grip, forearms, and midline from repeated hanging and barbell cycling. Volume accumulates quickly, demanding planned breaks to maintain quality across sets.
• Speed (6/10): Fast transitions and smooth cycling determine top scores. Controlled barbell singles and pre-planned TTB breaks keep cadence high without blow-ups.
• Power (5/10): Snatches favor crisp, explosive pulls. Many will do quick singles, balancing power with consistency. No max-effort bursts, but repeated explosive efforts are beneficial.
• Endurance (5/10): Nine minutes keeps the effort aerobic-power dominant. You’ll be breathing hard, but it’s not a long grinder. Sustainable heart rate with short bouts of recovery during transitions and barbell singles.
• Strength (4/10): Loads are moderate and approachable for reps. Strength matters for efficient pulls and stable overhead, but maximal strength is not the primary limiter here.
• Flexibility (4/10): Requires functional shoulder and thoracic mobility for safe snatching and kipping range for toes-to-bar. Not extreme, but poor positions will slow cycling significantly.

Scaling Options

Scale to: Hanging Knee Raise + 95/65 lb + Power Snatch • 10 Hanging Knee Raise + 10 Deadlift (95/65 lb) + 5 Power Snatch (95/65 lb) • 15 AbMat Sit-Up + 10 Deadlift (75/55 lb) + 5 Ground-to-Overhead (75/55 lb)

Scaling Explanation

These options preserve the stimulus by keeping high turnover and grip demand while adjusting skill (TTB) and load (barbell) so athletes can keep moving with short, sustainable sets.

Intended Stimulus

Fast, repeatable efforts with limited rest. You should feel a steady burn in the forearms and core while keeping breathing under control. Aim for small, sustainable TTB sets, unbroken deadlifts, and quick snatch singles. Keep transitions tight and avoid early redlining so you can maintain pace through the final minutes.

Coach Insight

Pace it by breaking TTB early (e.g., 8-7 or 5-5-5). Deadlifts unbroken. Snatches quick singles with immediate re-grip. Transitions tight. The one tip: Protect your grip. Chalk once, minimize hangs, and avoid death-gripping the barbell. Common mistakes: Going unbroken on TTB early, rushing snatch touch-and-go, sloppy setup under fatigue, and wasting time between movements.

Benchmark Notes

Each full round is 30 reps. Hitting 120 reps equals 4 rounds; 180 reps equals 6 rounds. Use these bands to gauge pacing: beginners aim for 2–4 rounds, intermediates 4–6, advanced 6–7+, elites 7–8+. Higher totals indicate better capacity across grip, midline, and barbell cycling.

Modality Profile

Gymnastics (toes-to-bar) drives grip and midline fatigue, while weightlifting (deadlifts and snatches) dominates time under tension and total work. There’s no monostructural element, so the effort alternates between hanging gymnastics and barbell cycling, with slightly more time typically spent on the barbell.

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