Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches (135/95) with high-skill demands under significant fatigue. The 9-7-5 rep scheme provides minimal rest between movements, and the 50 lateral barbell burpees create substantial pre-fatigue before attempting technical lifts. Most average CrossFitters will struggle with the squat snatch weight after burpee fatigue, requiring scaling of either weight or movement complexity.

Benchmark Times for HODOR

• Elite: <7:00
• Advanced: 8:00-10:00
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat snatches are purely explosive, box jumps require leg power, and burpees demand repeated power output for getting up.
• Stamina (8/10): High volume burpees combined with repeated squat snatches and box jumps will heavily tax muscular endurance across multiple muscle groups.
• Flexibility (8/10): Squat snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility in the receiving position under fatigue.
• Endurance (7/10): The combination of squat snatches, box jumps, and 50 burpees creates significant cardiovascular demand with minimal rest opportunities.
• Strength (6/10): Squat snatches at 135/95 lbs require moderate to heavy strength, especially as fatigue accumulates through the workout.
• Speed (6/10): For time format encourages fast transitions and quick cycling, though heavy snatches may limit overall movement speed.

Movements

• Squat Snatch
• Box Jump
• Lateral Burpee Over Bar

Benchmark Notes

This workout is very similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95), which serves as my primary anchor. The key differences are: (1) replacing ring muscle-ups with box jumps and (2) adding 50 lateral barbell burpees. Movement breakdown: Squat Snatch (135/95) - 21 total reps in descending ladder format. At moderate loads, snatches take 2.5-3.5 sec per rep fresh, but in a complex workout with fatigue, expect 3-5 sec per rep. Round 1 (9 reps): ~30 sec, Round 2 (7 reps): ~28 sec with slight fatigue, Round 3 (5 reps): ~20 sec. Total snatch time: ~78 sec. Box Jumps (30/24) - 21 total reps. Box jumps typically take 1.5-2 sec per rep. With the descending format and moderate fatigue from snatches: Round 1: ~18 sec, Round 2: ~14 sec, Round 3: ~10 sec. Total box jump time: ~42 sec. Lateral Barbell Burpees - 50 reps is substantial volume. Standard burpees take 3-4 sec per rep, but lateral barbell burpees are slightly more complex due to the lateral movement and stepping over the barbell. Expect 4-5 sec per rep. With significant accumulated fatigue: First 20 reps: ~4 sec each = 80 sec, Next 20 reps: ~4.5 sec each = 90 sec, Final 10 reps: ~5 sec each = 50 sec. Total burpee time: ~220 sec. Transitions: 6 total transitions (3 between snatches/box jumps, 2 between rounds, 1 to burpees). Estimate 5-10 sec per transition = ~45 sec total. Total estimated time for L5 athlete: 78 + 42 + 220 + 45 = 385 sec, rounded to ~390 sec. However, comparing to Amanda anchor (L5: 720-840 sec), this workout should be faster because box jumps are much easier than ring muscle-ups, but the 50 burpees add significant time. Amanda without the muscle-up difficulty would be ~300-400 sec, and adding 50 burpees (+220 sec) brings us to ~520-620 sec range. Adjusting for the easier box jump component, I estimate L5 around 480-540 sec. Setting L5 at 510 sec and scaling proportionally. Final targets - L10: 420 sec (7:00), L5: 510 sec (8:30), L1: 690 sec (11:30).

Modality Profile

3 movements total: Squat Snatch (W), Box Jump (G), Lateral Burpee Over Bar (G). Two gymnastics movements (67%) and one weightlifting movement (33%).