Workout Description
Snatch Ladder
At each station:
- 20 Double-Unders, then 1 Snatch in 50 seconds.
- Advance to the next weight if successful; workout ends at first failed snatch.
Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lb
Women: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb
Why This Workout Is Very Hard
Heavy single snatches under a tight time window demand high skill, peak power, and composure with an elevated heart rate from double-unders. The weights approach near-max loads for many athletes. While total volume is low, the technical barrier and pressure make this a challenging, high-stress test of strength, precision, and nerves.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Explosive hip extension and speed under the bar are essential to make heavy singles under fatigue and time pressure.
- Strength (8/10): Near-maximal snatches for many athletes require significant absolute strength and stability, especially overhead in the squat receiving position.
- Flexibility (5/10): Adequate shoulder, thoracic, hip, and ankle mobility is needed to receive and stabilize the bar overhead with balance and depth.
- Speed (5/10): Double-unders must be quick and smooth, but lift attempts are deliberate singles. Efficient transitions influence success without turning into a sprint.
- Endurance (4/10): Short bouts of jump rope elevate heart rate, but total duration is limited and rest between bars is brief. Cardio demand exists, yet it’s secondary to strength and skill.
- Stamina (4/10): Low total reps with single heavy lifts and brief rope bouts. You’ll repeat efforts, but the volume isn’t high enough to be a true muscular endurance test.
Scaling Options
Scale to: 20 single-unders + snatch ladder 95/65–195/135 lb • 15 double-unders + Rx ladder • 20 double-under attempts + lighter start weight with smaller (10 lb) jumps
Scaling Explanation
Adjusting rope skill and starting loads preserves the coupling of elevated heart rate into a heavy, technical single while matching athlete ability and maintaining the workout’s intent.
Intended Stimulus
Feel composed but urgent. Use smooth, unbroken double-unders to earn time for one excellent snatch attempt. Expect your heart rate to climb, but keep your setup calm and technical. This should feel like heavy, high-pressure singles under fatigue, testing your ability to execute when it matters.
Coach Insight
Pace the rope: relaxed wrists, eyes forward, and breathe. Leave yourself at least 20–25 seconds to settle and snatch.
The one tip: Commit to one great attempt. Quick setup, solid brace, then pull hard and receive with confidence.
Avoid rushing your setup, retrying failed attempts, or death-gripping the rope. Missed doubles or panicked bar approaches burn precious time.
Benchmark Notes
Score is the heaviest successful snatch after completing the required double-unders each round. Levels represent typical max bar reached in this ladder. Clearing more stations means heavier lifts and a higher score. Choose levels by the last bar you can snatch cleanly within the 50-second window.
Modality Profile
Most of the clock is spent on double-unders (monostructural) each round. Weightlifting is the second component with one heavy snatch attempt per station. There is no gymnastics element, as jump rope is categorized as monostructural work.
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