Workout Description
Why This Workout Is Very Hard
The 9-7-5 rep scheme with squat snatches (135/95 lb) and ring muscle-ups creates a brutal combination of heavy barbell cycling and high-skill gymnastics under mounting fatigue. The 100 double-unders per round add grip and cardiovascular demand. Most average athletes will need to scale either weight or muscle-up reps significantly. The continuous nature with no built-in rest, combined with multiple limiting factors (grip, legs, skill), makes this a challenging workout that requires substantial fitness.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of snatches (21 total) and muscle-ups (21 total) combined with 300 double unders tests muscular endurance across pulling, pressing, and leg movements over multiple rounds.
- Power (8/10): Squat snatches and muscle-ups are inherently explosive movements requiring rapid force generation. The descending rep scheme allows for maintained power output throughout.
- Endurance (7/10): The 9-7-5 descending format with 100 double unders per round demands sustained cardiovascular output. Continuous movement with minimal rest creates moderate-to-high aerobic demand throughout the workout.
- Speed (7/10): For-time format with descending reps encourages fast cycling and minimal transition time. Double unders demand quick footwork. Pacing strategy critical for performance.
- Strength (6/10): Squat snatches at 135/95 lb require moderate loading and force production. Not maximal effort, but sufficient load to demand strength contribution alongside endurance.
- Flexibility (5/10): Squat snatches demand ankle, hip, and shoulder mobility. Muscle-ups require shoulder and thoracic mobility. Moderate range of motion demands without extreme positions required.
Movements
- Ring Muscle-Up
- Squat Snatch
- Muscle-Up
- Double-Under
Modality Profile
Workout contains 2 unique movements: Muscle-ups (Gymnastics) and Squat Snatches (Weightlifting). Double-unders are also present but are a gymnastics movement. Total unique modalities: Gymnastics (Muscle-ups, Double-unders) and Weightlifting (Squat Snatches). This results in 50% Gymnastics and 50% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 9-7-5 descending format with 100 double unders per round demands sustained cardiovascular output. Continuous movement with minimal rest creates moderate-to-high aerobic demand throughout the workout. |
| Stamina | 8/10 | High volume of snatches (21 total) and muscle-ups (21 total) combined with 300 double unders tests muscular endurance across pulling, pressing, and leg movements over multiple rounds. |
| Strength | 6/10 | Squat snatches at 135/95 lb require moderate loading and force production. Not maximal effort, but sufficient load to demand strength contribution alongside endurance. |
| Flexibility | 5/10 | Squat snatches demand ankle, hip, and shoulder mobility. Muscle-ups require shoulder and thoracic mobility. Moderate range of motion demands without extreme positions required. |
| Power | 8/10 | Squat snatches and muscle-ups are inherently explosive movements requiring rapid force generation. The descending rep scheme allows for maintained power output throughout. |
| Speed | 7/10 | For-time format with descending reps encourages fast cycling and minimal transition time. Double unders demand quick footwork. Pacing strategy critical for performance. |
Metabolic Conditioning Prep:-Muscle up and Scale options-Squat Snatch Review2 Rounds:3 Muscle-ups (or 1 for those who are scaling the reps)4 Snatches25 double undersMetabolic Conditioning:9-7-5Squat Snatches (135/95 lb.)Ring Muscle-ups100 Double unders Score : TimeScale: Snatch - Weight MU- Box, Jackie chan 2 for 1 singles