Workout Description
For time:9-6-3 SnatchBurpee box jump-over185 lb., 30 in.Time cap: 7 min.
Why This Workout Is Hard
The 9-6-3 rep scheme with 185lb snatches is heavy and technical, but the real challenge is the burpee box jump-overs creating continuous fatigue with no built-in recovery. Snatches demand focus under mounting leg and grip fatigue. The 7-minute cap forces aggressive pacing. Average athletes will struggle with barbell precision as legs tire from burpees, making this a significant test of strength-endurance and movement quality under duress.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 18 total snatches at 185 lb., 18 burpees, and 18 box jump-overs create moderate-to-high rep volume. Muscular endurance is tested as fatigue accumulates across all three movement patterns simultaneously.
- Power (8/10): Snatches are inherently explosive movements requiring rapid force generation. Box jump-overs demand lower body power. Burpees add explosive hip extension. The workout heavily emphasizes explosive movement patterns.
- Endurance (7/10): The 7-minute time cap with continuous high-intensity work demands significant cardiovascular output. The descending rep scheme (9-6-3) maintains elevated heart rate throughout, testing aerobic capacity under fatigue.
- Speed (7/10): The descending rep scheme and 7-minute time cap create urgency to cycle quickly through movements. Minimal rest between exercises demands fast transitions and rapid rep execution to beat the cap.
- Strength (6/10): 185 lb. snatches require substantial force production, though not maximal effort. The load is moderately heavy, demanding strength while fatigued from burpees and box jump-overs, creating interference.
- Flexibility (4/10): Snatches demand overhead mobility and hip flexibility. Burpees require basic spinal extension and hip mobility. Box jump-overs need hip and ankle mobility, but demands are moderate, not extreme.
Movements
- Burpee Box Jump-Over
- Snatch
Modality Profile
Workout contains 3 unique movements: Snatch (W), Burpee (G), and Box Jump-Over (G). Two gymnastics movements (67%) and one weightlifting movement (33%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 7-minute time cap with continuous high-intensity work demands significant cardiovascular output. The descending rep scheme (9-6-3) maintains elevated heart rate throughout, testing aerobic capacity under fatigue. |
| Stamina | 8/10 | 18 total snatches at 185 lb., 18 burpees, and 18 box jump-overs create moderate-to-high rep volume. Muscular endurance is tested as fatigue accumulates across all three movement patterns simultaneously. |
| Strength | 6/10 | 185 lb. snatches require substantial force production, though not maximal effort. The load is moderately heavy, demanding strength while fatigued from burpees and box jump-overs, creating interference. |
| Flexibility | 4/10 | Snatches demand overhead mobility and hip flexibility. Burpees require basic spinal extension and hip mobility. Box jump-overs need hip and ankle mobility, but demands are moderate, not extreme. |
| Power | 8/10 | Snatches are inherently explosive movements requiring rapid force generation. Box jump-overs demand lower body power. Burpees add explosive hip extension. The workout heavily emphasizes explosive movement patterns. |
| Speed | 7/10 | The descending rep scheme and 7-minute time cap create urgency to cycle quickly through movements. Minimal rest between exercises demands fast transitions and rapid rep execution to beat the cap. |
For time:9-6-3 SnatchBurpee box jump-over185 lb., 30 in.Time cap: 7 min.
Difficulty:
Hard
Modality:
G
W
Your Scores: