Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (95/65) with high-skill movements in a continuous 6-minute format with no built-in rest. The overhead squats after hang power snatches will challenge shoulder stability under fatigue, while the second AMRAP demands explosive power when already fatigued. The barbell weight forces most athletes to break up sets, and the lateral burpees add metabolic stress. Most will need to scale the weight or movements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders, hang power snatch, and power clean and jerk are all highly explosive movements requiring rapid force development and coordination.
• Flexibility (8/10): Overhead squats demand exceptional ankle, hip, thoracic, and shoulder mobility. Hang position snatches also require significant flexibility throughout kinetic chain.
• Speed (7/10): AMRAP format demands quick transitions between complex barbell movements and fast double under cycling to maximize rounds in limited time.
• Stamina (6/10): Continuous work for 6 minutes total with grip-intensive movements like double unders and barbell work will challenge muscular endurance significantly.
• Strength (6/10): 95/65lb loads on hang power snatch, overhead squat, and power clean and jerk require substantial strength, especially overhead positions.
• Endurance (4/10): Two 3-minute AMRAPs provide moderate cardiovascular demand but short duration limits pure aerobic stress compared to longer workouts.

Movements

• Lateral Burpee Over Bar
• Hang Power Snatch
• Overhead Squat
• Power Clean and Jerk
• Double-Under

Benchmark Notes

This is a 6-minute workout split into two 3-minute AMRAPs with different movement patterns. I'll analyze each AMRAP separately then combine. AMRAP 1 (3 minutes): 35 Double Unders + 5 Hang Power Snatch (95/65) + 7 Overhead Squat (95/65) - Double Unders: 35 reps at 0.5 sec/rep = 17.5 sec - Hang Power Snatch: 5 reps at 3 sec/rep = 15 sec (moderate skill/load) - Overhead Squat: 7 reps at 3 sec/rep = 21 sec - Transitions: ~5 sec total - Round time: ~58.5 sec fresh With fatigue progression: - Round 1: 58.5 sec (47 reps) - Round 2: 64 sec (47 reps) - 1.1x fatigue - Round 3: 70 sec (47 reps) - 1.2x fatigue - Partial round 4: remaining time Elite athletes: 3.5-4 full rounds = 164-188 reps Intermediate: 2.5-3 rounds = 117-141 reps Novice: 1.5-2 rounds = 70-94 reps AMRAP 2 (3 minutes): 5 Power Clean and Jerk (95/65) + 5 Lateral Barbell Burpees - Power Clean & Jerk: 5 reps at 4 sec/rep = 20 sec - Lateral Barbell Burpees: 5 reps at 5 sec/rep = 25 sec - Transitions: ~3 sec - Round time: ~48 sec fresh With fatigue (starting already fatigued from AMRAP 1): - Round 1: 53 sec (10 reps) - 1.1x starting fatigue - Round 2: 58 sec (10 reps) - 1.2x fatigue - Round 3: 64 sec (10 reps) - 1.3x fatigue - Partial round 4: remaining time Elite athletes: 3.5-4 rounds = 35-40 reps Intermediate: 2.5-3 rounds = 25-30 reps Novice: 1.5-2.5 rounds = 15-25 reps Total Combined Reps: - Elite (L9-L10): 200-228 reps - Advanced (L7-L8): 170-200 reps - Intermediate (L5-L6): 140-170 reps - Novice (L2-L4): 100-140 reps - Beginner (L1): 85-100 reps This workout combines high-skill barbell movements with cardio elements, similar to a compressed version of benchmark workouts but with unique movement combinations. The double unders provide cardio stress while the barbell work tests technical proficiency under fatigue. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

5 movements total: Double-Under and Lateral Burpee Over Bar are gymnastics (2/5 = 40%), while Hang Power Snatch, Overhead Squat, and Power Clean and Jerk are weightlifting movements (3/5 = 60%). No monostructural cardio movements present.