Workout Description

Why This Workout Is Very Hard

This combines heavy squat snatches (135/95) with high-skill double unders in continuous AMRAP format. The squat snatch is technically demanding and heavy for most athletes, while double unders require coordination that degrades under fatigue. The 10:1 rep ratio means athletes will cycle between grip-intensive barbell work and cardio-intensive jump rope with no built-in recovery, creating compounding fatigue across multiple systems.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both double unders and squat snatch are highly explosive movements requiring rapid force production and coordination.
• Flexibility (8/10): Squat snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper overhead squat position.
• Speed (8/10): Fast cycling between explosive movements with minimal transition time is crucial for maximizing rounds in this short AMRAP.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates from the technical lifting.
• Strength (7/10): 135/95lb squat snatch requires substantial strength across multiple muscle groups, demanding near-maximal effort for many athletes.
• Stamina (6/10): Moderate volume over ten minutes tests muscular endurance, particularly in the shoulders and legs from repeated squat snatches.

Movements

• Double-Under
• Squat Snatch

Benchmark Notes

This is a 10-minute AMRAP with 30 double-unders and 3 squat snatches at 135/95 lbs. I'll analyze this by breaking down each movement and applying fatigue over the 10-minute duration. Movement Analysis: - 30 Double-Unders: In fresh state, elite athletes can complete these in 15-20 seconds, intermediate in 25-35 seconds, novice in 45-60 seconds - 3 Squat Snatches (135/95): Elite can complete in 15-20 seconds, intermediate in 25-35 seconds, novice in 45-75 seconds (including failed attempts and resets) Round Time Estimates: Round 1 (fresh): Elite 35-40 sec, Intermediate 50-70 sec, Novice 90-135 sec Rounds 2-3: Apply 1.1x fatigue multiplier Rounds 4-5: Apply 1.2x fatigue multiplier Rounds 6-7: Apply 1.3x fatigue multiplier Rounds 8+: Apply 1.5x+ fatigue multiplier Transition time between movements: 3-5 seconds for elite, 5-10 seconds for others Fatigue Considerations: - Double-unders become increasingly difficult as shoulders fatigue from snatches - Squat snatches require significant recovery time between reps as weight is substantial - Grip fatigue will accumulate affecting both movements - Mental fatigue increases miss rate on technical movements Projected Performance: - L10 (Elite): 8.5-9.5 rounds - can maintain sub-45 second rounds for most of workout - L5 (Average): 6.0-6.5 rounds - rounds slow to 90-100 seconds by mid-workout - L1 (Novice): 3.0-4.0 rounds - rounds take 2.5-3 minutes, may need to scale weight This workout heavily favors athletes with strong overhead strength and double-under proficiency. The combination creates significant shoulder and grip fatigue that compounds throughout the 10 minutes. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Squat Snatch is a weightlifting movement (barbell with external load). Two modalities present results in 50/50 split.