Workout Description
Why This Workout Is Hard
The 16-min EMOM pre-fatigues legs (box jumps) and posterior chain (hang snatch) before a demanding 21-15-9. The critical issue: Toes-to-Bar and KB swings share the same grip and hip-hinge demand — 45 reps of each stacked together creates significant cumulative grip and core failure, especially post-EMOM. Three 400M runs add aerobic load. TTB volume at this scale will force most average athletes to break frequently.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Hang snatches and box jumps in the EMOM are both highly explosive movements. KB swings in the metcon are ballistic in nature. Power is a primary training stimulus across both workout segments.
- Endurance (7/10): Three 400M runs totaling 1200M combined with continuous gymnastics and KB work in the metcon creates substantial cardiovascular demand. The 16-min EMOM also sustains aerobic output throughout.
- Stamina (7/10): 45 total toes to bar and 45 KB swings hammering grip, core, and posterior chain across three rounds, plus box jumps in the EMOM, accumulate significant muscular endurance stress.
- Speed (6/10): The for-time 21-15-9 structure rewards efficient cycling of TTB and KB swings. Transitions between movements and pacing each 400M run are critical to overall performance.
- Flexibility (5/10): Hang snatch demands overhead mobility, hip hinge, and lat flexibility. Toes to bar requires active hamstring and hip flexor range. Combined, they present a moderate mobility challenge.
- Strength (4/10): Hang snatches require technical loading and moderate force production. KB swings at 53/35 (or comp 70/53) add load, but neither piece demands near-maximal strength efforts.
Movements
- Kettlebell Swing
- Toes-to-Bar
- Run
- Box Jump
- Hang Snatch
Modality Profile
5 movements total: Gymnastics (G) = Box Jump + Toes-to-Bar (2 movements, 40%); Monostructural (M) = Run (1 movement, 20%); Weightlifting (W) = Hang Snatch + Kettlebell Swing (2 movements, 40%). Distribution: G:40 / M:20 / W:40.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three 400M runs totaling 1200M combined with continuous gymnastics and KB work in the metcon creates substantial cardiovascular demand. The 16-min EMOM also sustains aerobic output throughout. |
| Stamina | 7/10 | 45 total toes to bar and 45 KB swings hammering grip, core, and posterior chain across three rounds, plus box jumps in the EMOM, accumulate significant muscular endurance stress. |
| Strength | 4/10 | Hang snatches require technical loading and moderate force production. KB swings at 53/35 (or comp 70/53) add load, but neither piece demands near-maximal strength efforts. |
| Flexibility | 5/10 | Hang snatch demands overhead mobility, hip hinge, and lat flexibility. Toes to bar requires active hamstring and hip flexor range. Combined, they present a moderate mobility challenge. |
| Power | 8/10 | Hang snatches and box jumps in the EMOM are both highly explosive movements. KB swings in the metcon are ballistic in nature. Power is a primary training stimulus across both workout segments. |
| Speed | 6/10 | The for-time 21-15-9 structure rewards efficient cycling of TTB and KB swings. Transitions between movements and pacing each 400M run are critical to overall performance. |
Warm Up SOP plus:Hang Snatch Review Strength/Skill:16 min EMOM Even- Hang snatch odd- 10 box jump Metabolic Conditioning:21-15-9 Toes to bar KB swing 53/35 comp 70/53 400 M run