Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through its structure. The 100 air squats pre-fatigue the legs, then the 50/35 cal row compounds leg fatigue while taxing the cardiovascular system. The 25 hang power snatches at 115/85 require technical skill and moderate loading while already fatigued. The continuous nature with no built-in rest, combined with movement interference (legs throughout), makes this challenging for the average athlete despite individually manageable elements.

Benchmark Times for Castaway

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 air squats and 50 calories of rowing will heavily tax leg and posterior chain muscular endurance before the barbell work.
• Power (8/10): Hang power snatch is an explosive triple extension movement requiring rapid force development and speed under the bar.
• Endurance (7/10): High volume air squats and rowing calories create significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (7/10): Hang power snatch demands significant ankle, hip, thoracic, and shoulder mobility for proper receiving position and overhead stability.
• Strength (6/10): Hang power snatch at 115/85 requires moderate strength, especially after pre-fatigue from squats and rowing.
• Speed (6/10): Fast cycling through air squats and efficient rowing pace are crucial, though barbell work may slow overall speed.

Movements

• Air Squat
• Row
• Hang Power Snatch

Benchmark Notes

This workout consists of 100 air squats, 50/35 cal row, and 25 hang power snatch (115/85). Since no scoring method was provided, this is scored for time completion. Breaking down movement by movement: Air Squats (100 reps): At 1-1.5 sec per rep fresh, this takes 100-150 seconds. However, 100 consecutive air squats will require breaking into sets. Elite athletes might do 25-20-20-20-15 with minimal rest (3-5 sec between sets), totaling ~130-140 seconds. Intermediate athletes break more frequently with longer rests, taking 180-240 seconds. Novices may need sets of 10-15 with 10-15 sec rests, taking 300-360 seconds. Rowing (50/35 cal): Elite males complete 50 cal in 90-110 seconds, females 35 cal in 75-95 seconds. Intermediate takes 120-150 sec (male) / 100-120 sec (female). Novices need 180-210 sec (male) / 150-180 sec (female). Hang Power Snatch (25 reps at 115/85): This is moderate loading for most athletes. Elite can maintain 2.5-3 sec per rep with minimal breaking, completing in 65-75 seconds. Intermediate athletes break into smaller sets (8-7-5-5) with 5-10 sec rests, taking 90-120 seconds. Novices break frequently (5-5-5-5-5) with longer rests, taking 150-200 seconds. Transitions: Two equipment changes add 10-20 seconds total for elite, 20-40 seconds for intermediate, 30-60 seconds for novices. Total time estimates: Elite (L9-L10): 130 + 90 + 65 + 15 = 300-360 seconds. Intermediate (L5): 210 + 135 + 105 + 30 = 480-600 seconds. Novice (L1-L2): 330 + 195 + 175 + 45 = 745-960+ seconds. This workout is most similar to a moderate chipper with mixed modalities. The combination of high-rep bodyweight, moderate cardio, and technical barbell work creates a well-rounded test. The hang power snatch at 115/85 is accessible to most CrossFitters but will be the limiting factor for many. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Three movements across all modalities: Air Squat (Gymnastics bodyweight movement), Row (Monostructural cardio), and Hang Power Snatch (Weightlifting with barbell). Equal distribution with slight emphasis on Weightlifting.