Workout Description
Metabolic Conditioning Prep:OHS Review with a PVC Pipe10 Good Mornings to Back Squat10 BTN Snatch Presses (in bottom of Squat position)10-sec. Flagpole Stretch5 Snatch-grip Deadlifts5 Hang Power Snatches5 Squat Snatches5 OHSPrep for WorkoutWith a Barbell:3 x 5-7 OHS (increase load each round until workout weight is achieved)Then:3 Pull-ups6 Push-ups9 Air Squats5 OHS5 KB Swings5 Pull-upsMetabolic Conditioning :3 rounds of Cindy:5 Pull-ups10 Push-ups15 Air Squats2 rounds of Nancy:400-m Run15 OH Squats (95/65 lb.)1 round of Eva:800-m Run30 KB Swings (53/35)30 Pull-upsScore: Time to complete the entire the Workout!Scaling: Swings- reduce load OHS- Reduce load then further to front squats if overhead limitations. Pull ups-Jumping !
Why This Workout Is Hard
This workout combines three distinct metabolic conditioning blocks (Cindy, Nancy, Eva) with cumulative fatigue across 45+ minutes. While individual movements are fundamental, the volume is substantial: 75+ pull-ups, 30+ push-ups, 45+ air squats, 15 overhead squats, 30 KB swings, and 1200m running. The overhead squat work under fatigue (Nancy) and sustained pull-up volume create significant limiting factors. Most average athletes will need scaling and experience notable fatigue accumulation across blocks.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high volume across pull-ups, push-ups, squats, and KB swings. Hundreds of total reps demand sustained muscular output and resistance to fatigue accumulation.
- Endurance (8/10): Extended duration with running (400m + 800m) and continuous metabolic work demands sustained cardiovascular capacity. Multiple rounds of high-rep movements maintain elevated heart rate throughout.
- Speed (7/10): For-time format demands quick movement cycling and minimal rest. Transitions between exercises and rounds are critical. Running components add speed element to overall pacing strategy.
- Flexibility (6/10): OHS demands significant shoulder and hip mobility. Flagpole stretch and bottom-position movements require moderate range of motion. Less demanding than pure mobility-focused work.
- Power (5/10): Hang power snatches and squat snatches require explosive hip extension. However, high-rep format and fatigue accumulation reduce power expression as workout progresses.
- Strength (4/10): OHS prep includes loaded barbell work, but primary workout emphasizes moderate loads and high reps rather than maximal strength. Scaling options reduce load further for accessibility.
Movements
- Push-Up
- Back Squat
- Snatch Deadlift
- Hang Power Snatch
- Kettlebell Swing
- General Mobility
- Squat Snatch
- Overhead Squat
- Good Morning
- Run
- Pull-Up
- Snatch Grip Push Press
- Squat
Modality Profile
Gymnastics movements: Pull-ups, Push-ups, Air Squats (10 unique movements). Monostructural: 400m Run, 800m Run (2 unique movements). Weightlifting: OHS, Good Mornings, Back Squat, BTN Snatch Press, Snatch-grip Deadlift, Hang Power Snatch, Squat Snatch, KB Swings (8 unique movements). Total: 20 movements. G: 8/20=40%, M: 4/20=20%, W: 8/20=40%
