Workout Description

Why This Workout Is Very Hard

This workout combines heavy Olympic lifting (155/100 snatches) with high-skill movements across 7 rounds with no built-in rest. The squat snatch requires significant technical proficiency under fatigue, while chest-to-bar pull-ups demand upper body strength after shoulder-intensive snatching. The continuous format prevents recovery between complex movements, creating cumulative fatigue that will force most athletes to scale weights or movements significantly.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches, squat snatches, and lateral hurdle jumps are all highly explosive movements requiring maximum power output repeatedly.
• Stamina (8/10): High volume of chest-to-bar pull-ups combined with repeated explosive movements will severely test upper body and grip stamina.
• Flexibility (8/10): Snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility. Chest-to-bar pull-ups require good shoulder range of motion.
• Endurance (7/10): Seven rounds of continuous work with heavy snatches and high-skill pulling creates significant cardiovascular demand and aerobic stress throughout.
• Strength (7/10): Heavy snatch loads at 155/100 pounds require significant strength, especially when fatigued from previous rounds and movements.
• Speed (6/10): Fast transitions between complex movements and maintaining pace across seven rounds requires good cycling speed and movement efficiency.

Movements

• Power Snatch
• Squat Snatch
• Chest-to-Bar Pull-Up
• Lateral Hurdle Jump

Benchmark Notes

This workout combines high-skill Olympic lifting with gymnastics in a 7-round format. Movement breakdown: Power Snatch (155/100): 2.5-3 sec per rep fresh, but at this load (155/100 vs Isabel's 135/95), expect 3-4 sec per rep. Squat Snatch: More technical, 4-5 sec per rep. Chest-to-Bar Pull-ups: 1.5-2.5 sec per rep fresh. Lateral Hurdle Jumps: 1.5-2 sec per rep. Per round fresh estimate: 2 Power Snatch (6-8 sec) + 1 Squat Snatch (4-5 sec) + 8 C2B Pull-ups (12-20 sec) + 12 Hurdle Jumps (18-24 sec) = 40-57 sec per round. However, this is a 7-round workout with heavy snatching, so significant fatigue accumulates. Round fatigue multipliers: Rounds 1-2: 1.0x (80-114 sec), Rounds 3-4: 1.2x (96-137 sec), Rounds 5-6: 1.4x (112-160 sec), Round 7: 1.6x (128-182 sec). Total estimated time: 616-930 seconds. The heavy snatch loading (20 lbs heavier than Isabel) and technical complexity of mixing power/squat snatches with C2B pull-ups creates significant neuromuscular fatigue. Transitions between barbell and pull-up bar add 5-8 sec per round. Using Isabel (30 Snatch 135/95) as anchor: L10: 90-130 sec, L5: 260-320 sec, L1: 480-660 sec. This workout has 21 total snatches vs Isabel's 30, but heavier load and mixed with gymnastics. Adjusting Isabel upward by 40-50% for complexity and load: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00). Final targets - L10: 720 sec, L5: 1200 sec, L1: 1800 sec.

Modality Profile

4 movements total: Power Snatch and Squat Snatch are weightlifting (W), Chest-to-Bar Pull-Up and Lateral Hurdle Jump are gymnastics (G). 2 W movements and 2 G movements = 50/50 split.