Workout Description

Why This Workout Is Hard

This 22-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The combination of grip-intensive toes-to-bar followed immediately by barbell cycling (snatches then front squats) creates interference patterns. Burpees between barbell movements prevent recovery. While individual weights are moderate, the context of performing 40+ total barbell reps per round under mounting fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume bodyweight movements combined with barbell work over 22 minutes heavily taxes muscular endurance, especially grip strength and core stamina.
• Endurance (8/10): A 22-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the extended time domain.
• Flexibility (7/10): Toes-to-bar demands significant shoulder and hip mobility, while power snatches require full overhead range of motion and ankle flexibility.
• Speed (7/10): AMRAP format rewards fast transitions and quick movement cycling, especially important for maximizing rounds in the 22-minute window.
• Power (6/10): Power snatches are inherently explosive, and burpees require rapid hip extension, creating moderate power demands throughout the workout.
• Strength (4/10): Moderate barbell loads (40/25kg) for power snatches and front squats provide meaningful strength stimulus without being maximal effort.

Movements

• Power Snatch
• Front Squat
• Burpee
• Toes-to-Bar

Scaling Options

Reduce weight to 30/20 kg or 35% of bodyweight. Sub hanging knee raises or V-ups for toes-to-bar. Replace power snatches with dumbbell snatches 15/10 kg. Reduce burpees to 8-10 reps. Consider goblet squats instead of front squats. Reduce time cap to 18 minutes.

Scaling Explanation

Scale if you can't perform 5+ unbroken toes-to-bar, can't power snatch the weight for 5+ touch-and-go reps, or can't front squat the weight for 8+ unbroken reps when fresh. Goal is 3+ full rounds with good movement quality. Prioritize form over speed - this workout rewards consistency over sprinting.

Intended Stimulus

Moderate-duration glycolytic workout lasting 15-22 minutes. Tests muscular endurance, grip strength, and ability to cycle through complex movements under fatigue. Primary challenge is maintaining movement quality as lactate accumulates across multiple muscle groups.

Coach Insight

Pace for 4-5 rounds total. Break toes-to-bar early (5-5 or 6-4) to preserve grip. Power snatches should be touch-and-go for first 2 rounds, then singles. Step back on burpees to save legs for front squats. Front squats are the limiter - break into 6-6 or 8-4 from round 2 onward. Rest 10-15 seconds between movements to maintain quality.

Benchmark Notes

This is a 22-minute AMRAP with 4 movements totaling 40 reps per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown (fresh state): - 10 Toes-to-Bar: 15-25 seconds (1.5-2.5 sec/rep) - 8 Power Snatches 40/25kg: 20-28 seconds (2.5-3.5 sec/rep at moderate load) - 12 Burpees: 36-48 seconds (3-4 sec/rep) - 10 Front Squats 40/25kg: 20-30 seconds (2-3 sec/rep) Transitions: 3-5 seconds between movements (12-20 seconds total per round) Fresh round time: 94-151 seconds (1:34-2:31) Fatigue progression: - Rounds 1-2: Base time (1:45-2:15 average) - Rounds 3-4: 1.1-1.2x multiplier (1:55-2:35) - Rounds 5-6: 1.2-1.3x multiplier (2:05-2:55) - Rounds 7-8: 1.3-1.5x multiplier (2:20-3:20) - Rounds 9+: 1.5-2.0x multiplier (2:40-4:30) Set breaking considerations: - Toes-to-Bar: Will break into 5+5 or 6+4 after round 3 - Power Snatches: Singles after round 5 for most athletes - Burpees: Steady pace but slower in later rounds - Front Squats: May break into 5+5 after round 6 Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as anchor reference: - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - Triple Threat has higher skill/strength demands and longer rounds - Scaling down proportionally: roughly 35-40% of Cindy performance 22-minute capacity analysis: - Elite (L10): 11+ rounds (sub-2:00 average pace) - Advanced (L8-L9): 9-10 rounds (2:10-2:30 average) - Intermediate (L5-L6): 7-8 rounds (2:45-3:10 average) - Novice (L2-L3): 4-5 rounds (4:00+ average with scaling) - Beginner (L1): 3-4 rounds (scaled movements) Final targets - L10: 11 rounds, L5: 7 rounds, L1: 4 rounds

Modality Profile

4 movements total: Toes-to-Bar and Burpee are Gymnastics (bodyweight movements), Power Snatch and Front Squat are Weightlifting (barbell movements). 2/4 = 50% each for G and W, 0% M.