Workout Description

Why This Workout Is Medium

While this workout involves technical Olympic lifting movements, the light loading (45/35lb) makes it primarily a skill practice session. The EMOM format provides adequate rest (~35 seconds) between rounds, preventing significant fatigue accumulation. The progression from deadlifts to full snatch builds proper movement patterns. The main challenge is maintaining form through technical movements for 20 minutes.

Benchmark Times for Rayshard Brooks

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Olympic lifting sequence demands significant mobility in ankles, hips, shoulders, and thoracic spine for safe execution.
• Endurance (7/10): The EMOM format with technical movements creates sustained cardiovascular demand over 20 minutes, requiring consistent output and recovery management between minutes.
• Power (7/10): Power production is crucial for hang power snatches and squat snatches, even at light loads.
• Stamina (6/10): Multiple reps of Olympic lifting variations tax grip endurance and posterior chain stamina, though loads are light.
• Speed (6/10): Quick transitions between movements and efficient cycling of light weight are essential within the one-minute window.
• Strength (3/10): Light loads prioritize technique over strength, though maintaining position through fatigue requires baseline strength.

Movements

• Snatch-Grip Deadlift
• Hang Power Snatch
• Squat Snatch
• Overhead Squat

Scaling Options

Reduce weight to PVC pipe or training bar (15lb) if technique is inconsistent. Substitute overhead squats with behind-neck presses if shoulder mobility is limited. For hang power snatches, can modify to high pulls or muscle snatches. Reduce total complex volume by removing overhead squats for beginners. Can also reduce to 15 minutes total for conditioning-limited athletes.

Scaling Explanation

Scale if unable to maintain proper positions in any movement for >3 consecutive minutes. Technique should remain consistent through minute 20 - if deteriorating significantly by minute 15, reduce load or modify movements. Priority is learning proper sequencing and positions rather than intensity. Athletes should finish each minute with 15-20 seconds rest; if consistently taking >45 seconds, adjust volume or load.

Intended Stimulus

Moderate-intensity skill development session focused on snatch progression and technique. 20-minute time domain targets oxidative energy system while building technical proficiency. Primary challenge is skill acquisition and movement pattern consistency under light load with volume.

Coach Insight

Use first 3-5 minutes to find sustainable rhythm. Each minute should take 35-45 seconds, leaving rest for setup. Keep deadlifts smooth and controlled - these build position for later movements. Progress through complex deliberately, focusing on hitting positions rather than rushing. Common faults include rushing transitions between movements and losing midline stability in overhead positions. Consider breaking hang power snatches into sets of 4-4 if needed.

Benchmark Notes

This is a 20-minute EMOM with Olympic lifting progression. Analysis: 1. Per-round movement breakdown (fresh state): - 13 Snatch Grip Deadlifts: 13 × 2s = 26s - 8 Hang Power Snatches: 8 × 3s = 24s - 2 Overhead Squats: 2 × 3s = 6s - 1 Squat Snatch: 1 × 4s = 4s Base time per round: ~60s including transitions Fatigue considerations: - Light load (45/35) means movement speed stays relatively consistent - EMOM format provides built-in rest - Technical complexity increases through each minute Using Isabel (30 Snatch 135/95) as closest anchor but adjusting for: - Lighter load (-30% time) - More technical complexity (+20%) - EMOM format (forced rest helps maintain pace) Projected times: L10 (Elite): 8:00 (complete all rounds) L5 (Intermediate): 12:00 (fail around round 12-14) L1 (Beginner): 20:00 (fail around round 8-10) Recap: Male - L10: 8:00, L5: 12:00, L1: 20:00 Female - L10: 8:30, L5: 13:00, L1: 21:00

Modality Profile

All movements (Snatch-Grip Deadlift, Hang Power Snatch, Overhead Squat, Squat Snatch) are weightlifting movements involving a barbell with external load. No gymnastics or monostructural movements present.

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