Workout Description

Why This Workout Is Hard

The 135/95lb power snatches are moderately heavy for most athletes, requiring technical proficiency under fatigue. The 20-second cap creates intense time pressure, forcing athletes to move quickly through a complex movement. While 75 seconds rest allows some recovery, the 10 rounds create significant cumulative fatigue. The combination of moderate-heavy weight, technical demands, time pressure, and volume accumulation across rounds makes this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are purely explosive movements, and maximizing bike calories in 20 seconds requires high power output. This workout is power-dominant.
• Flexibility (8/10): Power snatches demand excellent shoulder, hip, and ankle mobility for proper receiving position and overhead stability throughout the full range of motion.
• Speed (8/10): Only 20 seconds per station demands rapid transitions and immediate high-intensity output. Quick cycling between snatches and explosive bike efforts is critical.
• Endurance (7/10): Ten rounds of 20-second intervals with bike calories creates significant cardiovascular demand, though 75-second rest periods provide substantial recovery between efforts.
• Strength (7/10): 135/95lb power snatches require significant strength, especially as fatigue accumulates from the bike intervals and repeated explosive lifting efforts.
• Stamina (6/10): Power snatches will tax grip and posterior chain stamina across rounds, while bike intervals challenge leg muscular endurance despite rest periods.

Movements

• Air Bike
• Power Snatch

Benchmark Notes

This workout consists of 10 rounds with a 20-second work window followed by 75 seconds of rest. Each round requires completing 3 power snatches at 135/95 lbs, then maximizing calories on the bike for the remaining time. Since scoring is by total calories, I'll analyze the calorie accumulation potential. Power Snatch Analysis (135/95 lbs): - Elite athletes: 3 reps in 6-8 seconds (2-2.5 sec per rep) - Intermediate athletes: 3 reps in 9-12 seconds (3-4 sec per rep) - Novice athletes: 3 reps in 12-15 seconds (4-5 sec per rep) Remaining Bike Time Per Round: - Elite: 12-14 seconds of biking - Intermediate: 8-11 seconds of biking - Novice: 5-8 seconds of biking Assault Bike Calorie Rate: - Elite: 1.8-2.2 cal/sec during sprint efforts - Intermediate: 1.2-1.6 cal/sec - Novice: 0.8-1.2 cal/sec Per Round Calorie Potential: - Elite (L9-L10): 22-30 calories (14 sec × 2.0 cal/sec average) - Intermediate (L5-L6): 12-16 calories (9 sec × 1.4 cal/sec average) - Novice (L1-L2): 6-10 calories (6.5 sec × 1.0 cal/sec average) Fatigue Considerations: The 75-second rest allows near-complete recovery between rounds, so fatigue impact is minimal. However, the heavy snatch load will accumulate some neuromuscular fatigue, reducing bike output by 5-10% in later rounds. 10-Round Total Projections: - L10 (Elite): 260-280 calories - L5 (Intermediate): 140-160 calories - L1 (Novice): 80-100 calories This workout has no direct anchor match, but the power output demands are similar to Fight Gone Bad's bike station. The heavy snatch requirement significantly limits bike time, creating a unique power-endurance challenge. Final targets: L10: 240+ calories, L5: 160 calories, L1: 80 calories

Modality Profile

Power Snatch is a weightlifting movement with external load (barbell), and Bike is a monostructural cardio movement. Two modalities present results in 50/50 split.