Workout Description

Why This Workout Is Hard

This workout combines increasing barbell weights with progressively more challenging gymnastics movements under fatigue. While individual elements aren't extreme, the ascending snatch weights (75→95→115) paired with harder core movements (sit-ups→K2E→T2B) creates compound difficulty. The descending rep scheme (21-15-9 → 15-12-9 → 12-9-6) provides some relief, but technique will deteriorate as fatigue accumulates across all three sections.

Benchmark Times for Robert Cordice

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of power snatches tax shoulder endurance while core stamina is challenged through progressive gymnastics difficulty from sit-ups to toes-to-bar.
• Power (8/10): Power snatches are explosive movements requiring significant force production. Fatigue and increasing loads challenge power maintenance throughout.
• Endurance (7/10): High-volume power snatches combined with gymnastics movements create sustained cardiovascular demand. Increasing weights prevent all-out sprint pace but maintain elevated heart rate.
• Flexibility (7/10): Snatch position demands significant mobility. Progressive core movements from sit-ups to toes-to-bar require increasing hip flexion and shoulder flexibility.
• Strength (6/10): Increasing snatch weights from 75/45 to 115/85 pounds test strength capacity, though weights remain submaximal for technique preservation under fatigue.
• Speed (6/10): Quick transitions between movements and efficient cycling of reps are crucial, but increasing weights and movement complexity limit all-out speed.

Movements

• Power Snatch
• Knees-to-Elbow
• Sit-Up
• Toes-to-Bar

Scaling Options

Power Snatch weights: Scale to 55/35, 75/55, 95/65 lb or use percentages of 1RM (40%, 50%, 60%). Movement subs: Power snatch to hang power snatch or dumbbell snatch. Core progression: Sit-ups → V-ups → Knees-to-Elbows → Toes-to-Bar. Can reduce reps to 15-12-9 throughout or eliminate final round. Target 20-minute time cap.

Scaling Explanation

Scale if unable to maintain proper snatch technique above 75% of sets, or if unable to perform 5+ unbroken toes-to-bar. Priority is maintaining safe, efficient snatch technique as loads increase. Athletes should be proficient at all three core movements before attempting Rx. Goal is to finish under 20 minutes while keeping intensity high and technique sound. Better to scale load/movement and maintain intended power output than struggle with heavy, sloppy reps.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with ascending snatch loads. Tests power endurance and midline stability while maintaining technical efficiency under fatigue. Primary challenge is maintaining snatch technique as weight increases and fatigue accumulates.

Coach Insight

Break power snatches into sets of 4-5 early to conserve grip and maintain technique. Quick but controlled transitions between movements. For snatches: focus on aggressive pull under bar, maintain hook grip, and stay over the bar longer as weight increases. Common mistakes include rushing technique on heavier sets and rushing core movements early. Consider 6-5-5-5 for first round of 21, 5-5-5 for 15s, and 5-4 for 9s.

Benchmark Notes

This workout is a progressive power snatch ladder with gymnastics, similar to Isabel but broken into three segments with increasing loads. Breakdown using Isabel (30 snatch @ 135/95) as anchor: 1st segment (21-15-9 @ 75/45): - Lighter load = faster per rep (2-2.5s vs 3-4s for Isabel) - Sit-ups add minimal time (1.5s/rep) - Elite: ~150s, Intermediate: ~210s, Beginner: ~300s 2nd segment (15-12-9 @ 95/65): - Load closer to Isabel standard - K2E slower than sit-ups (2s/rep) - Fatigue factor ~1.2x - Elite: ~120s, Intermediate: ~180s, Beginner: ~270s 3rd segment (12-9-6 @ 115/85): - Heavier load = slower reps - T2B most demanding (2.5s/rep) - Fatigue factor ~1.3x - Elite: ~90s, Intermediate: ~150s, Beginner: ~240s Transitions between segments: 10-20s Total targets: Men: L10 (Elite): 5:00 (300s) L5 (Intermediate): 9:00 (540s) L1 (Beginner): 16:00 (960s) Women: L10: 6:00 (360s) L5: 10:30 (630s) L1: 18:00 (1080s) Female adjustments +20% due to relative loading and gymnastics complexity.

Modality Profile

Of the 4 movements: Sit-Up, Knees-to-Elbow, and Toes-to-Bar are gymnastics (3 movements = 75%). Power Snatch is weightlifting (1 movement = 25%). No monostructural movements present.

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