Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches (175/115 max) with high-volume gymnastics under significant fatigue. The ascending weight scheme forces athletes to hit near-max lifts when most fatigued. Toes-to-bar volume (30 total per round) will destroy grip strength, directly interfering with snatch performance. The 3-minute rest prevents complete recovery. Most athletes will need to scale weights significantly or risk failed lifts, indicating Very Hard difficulty.

Benchmark Times for WOD

• Elite: <16:00
• Advanced: 17:30-19:00
• Intermediate: 20:30-22:00
• Beginner: >31:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Squat snatches demand exceptional shoulder, hip, and ankle mobility, while toes to bar require significant hamstring and shoulder flexibility throughout.
• Stamina (8/10): Substantial volume of toes to bar tests grip and core endurance, while multiple rowing intervals challenge posterior chain muscular stamina.
• Strength (8/10): Heavy squat snatches at 135-175lbs require significant strength, particularly as fatigue accumulates from rowing and gymnastic work beforehand.
• Endurance (7/10): High-intensity intervals with rowing and gymnastic movements challenge cardiovascular system, though 3-minute rest periods allow some recovery between rounds.
• Power (7/10): Squat snatches are highly explosive movements requiring power from floor to overhead, though rowing provides more sustained power output.
• Speed (6/10): Fast transitions between movements and maintaining pace on rowing intervals are crucial, though heavy snatches naturally limit cycling speed.

Movements

• Squat Snatch
• Toes-to-Bar
• Row

Scaling Options

Reduce snatch weights by 20-30 lbs (115/75, 135/85, 155/95). Replace toes to bar with hanging knee raises or V-ups. Scale rowing calories to 20/16, 15/12, 8/6. Consider reducing to 2 rounds for newer athletes. Use power snatch instead of squat snatch if mobility is limited.

Scaling Explanation

Scale if unable to perform 5+ consecutive toes to bar or if snatch weights exceed 80% of 1RM. Priority is maintaining movement quality over load. Target 4-6 minutes per round with good form. Athletes should complete each snatch weight unbroken as singles within 2 minutes to preserve intended stimulus.

Intended Stimulus

High-intensity glycolytic workout targeting 12-18 minutes total work time across 3 rounds. Combines cardiovascular stress from rowing with skill-strength demands of gymnastics and heavy Olympic lifting. Tests ability to maintain technique and power under accumulating fatigue while managing lactate buildup during 3-minute rest periods.

Coach Insight

Pace rowing at sustainable 85-90% effort to preserve grip and legs for subsequent movements. Break toes to bar early - aim for sets of 5-3-2 or 4-3-3 to avoid grip failure. Squat snatches are singles only - take 15-30 seconds between reps to ensure proper setup and technique. Use hook grip and focus on aggressive turnover. Expect grip fatigue to be limiting factor. Quick transitions between rowing and T2B are crucial - keep chalk handy.

Benchmark Notes

This is a 3-round workout with prescribed rest between rounds. Base time calculation per round: Row 30/24 cal = 75-105 sec, 15 TTB = 22.5-37.5 sec, 135/95 squat snatch = 7.5-15 sec, Row 20/16 cal = 50-70 sec, 10 TTB = 15-25 sec, 155/105 squat snatch = 6-12 sec, Row 10/8 cal = 25-35 sec, 5 TTB = 7.5-12.5 sec, 175/115 squat snatch = 5-10 sec. Base round time: 213.5-321.5 seconds. Applied fatigue multipliers: Round 1 = 1.0x, Round 2 = 1.1x, Round 3 = 1.2x. Added transitions between movements (5-15 sec per transition, 8 transitions per round). Total work time ranges from 720-1080 seconds across all rounds. Added 9 minutes (540 seconds) for prescribed rest between rounds. Final range: L1 (recreational) = 31 minutes, L10 (elite) = 16 minutes.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Squat Snatch (weightlifting with barbell). Equal distribution with slight emphasis on weightlifting.