What is a good score for Last Call?

Last Call scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Last Call score?

A good Last Call score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Last Call?

Your Last Call approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Last Call?

Last Call can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Last Call work?

Last Call primarily works the muscles involved in Power Snatch, Back Squat, Cuban Press. This workout develops muscular endurance.

Last Call WOD - Scaling & Strategy

Workout Description

Warm Up SOP plus :PVC cuban press 15 reps, PVC ovhd walking lunge length of the gym and back 3 rounds Strength/Skill:Back Squat box squat 50% 5x7 stack plates as box to hit below parrallel Metabolic Conditioning: 20 Min AMRAP- 20 Power Snatch 135/95 20 T2B 200 m Run

Why This Workout Is Very Hard

The MetCon combines two major grip-killers back-to-back: 20 Power Snatches at 135/95 (a technical, heavy movement) immediately into 20 T2B. The snatch demands both grip endurance and skill under fatigue, then T2B compounds that grip failure. While the 200m run offers brief recovery, the 20-minute AMRAP ensures cumulative fatigue builds relentlessly. Most average athletes will scale weight, break snatches into sets of 2-3, and struggle with T2B as rounds accumulate.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Twenty power snatches at 135/95 per round is a high-volume barbell challenge, compounded by 20 T2B and running. Grip, core, and posterior chain muscular endurance are heavily taxed each round.

Endurance (7/10): The 20-minute AMRAP with repeated 200m runs creates sustained cardiovascular demand. Cycling through three movements continuously taxes aerobic capacity significantly across the full workout duration.

Power (7/10): Power snatch is a highly explosive hip-extension movement, and performing 20 reps per round reinforces rapid force production. Maintaining bar speed under fatigue across a 20-minute AMRAP is a primary stimulus.

Flexibility (6/10): Below-parallel box squats, full overhead lockout on the snatch, and T2B hip flexion all demand solid mobility. PVC warm-up with Cuban press and overhead lunges primes the necessary range of motion.

Speed (6/10): AMRAP format rewards efficient bar cycling and quick transitions. Managing pace on the 200m run and breaking snatches and T2B strategically to minimize downtime directly impacts total rounds completed.

Strength (5/10): Box squats at 50% reinforce positional strength below parallel without max effort loading. Power snatch at 135/95 in a fatigued AMRAP context demands meaningful strength to maintain bar control.

Attribute	Score	Explanation
Endurance	7/10	The 20-minute AMRAP with repeated 200m runs creates sustained cardiovascular demand. Cycling through three movements continuously taxes aerobic capacity significantly across the full workout duration.
Stamina	8/10	Twenty power snatches at 135/95 per round is a high-volume barbell challenge, compounded by 20 T2B and running. Grip, core, and posterior chain muscular endurance are heavily taxed each round.
Strength	5/10	Box squats at 50% reinforce positional strength below parallel without max effort loading. Power snatch at 135/95 in a fatigued AMRAP context demands meaningful strength to maintain bar control.
Flexibility	6/10	Below-parallel box squats, full overhead lockout on the snatch, and T2B hip flexion all demand solid mobility. PVC warm-up with Cuban press and overhead lunges primes the necessary range of motion.
Power	7/10	Power snatch is a highly explosive hip-extension movement, and performing 20 reps per round reinforces rapid force production. Maintaining bar speed under fatigue across a 20-minute AMRAP is a primary stimulus.
Speed	6/10	AMRAP format rewards efficient bar cycling and quick transitions. Managing pace on the 200m run and breaking snatches and T2B strategically to minimize downtime directly impacts total rounds completed.

Attribute

Score

Explanation

Endurance

7/10

The 20-minute AMRAP with repeated 200m runs creates sustained cardiovascular demand. Cycling through three movements continuously taxes aerobic capacity significantly across the full workout duration.

Stamina

8/10

Twenty power snatches at 135/95 per round is a high-volume barbell challenge, compounded by 20 T2B and running. Grip, core, and posterior chain muscular endurance are heavily taxed each round.

Strength

5/10

Box squats at 50% reinforce positional strength below parallel without max effort loading. Power snatch at 135/95 in a fatigued AMRAP context demands meaningful strength to maintain bar control.

Flexibility

6/10

Below-parallel box squats, full overhead lockout on the snatch, and T2B hip flexion all demand solid mobility. PVC warm-up with Cuban press and overhead lunges primes the necessary range of motion.

Power

7/10

Power snatch is a highly explosive hip-extension movement, and performing 20 reps per round reinforces rapid force production. Maintaining bar speed under fatigue across a 20-minute AMRAP is a primary stimulus.

Speed

6/10

AMRAP format rewards efficient bar cycling and quick transitions. Managing pace on the 200m run and breaking snatches and T2B strategically to minimize downtime directly impacts total rounds completed.

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

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Last Call

Training Profile

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