Workout Description

Why This Workout Is Hard

The 18-minute AMRAP combines moderate loads with high-skill movements in a fatiguing sequence. The hang power snatches flow into thrusters, creating significant barbell cycling demands, while burpees and pull-ups tax the upper body continuously. Though the 1-minute rest provides some relief, the remaining 6 minutes become increasingly challenging as accumulated fatigue impacts both barbell efficiency and pull-up capacity.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep Olympic lifts combined with gymnastics movements tax both upper and lower body muscular endurance across multiple energy systems.
• Endurance (7/10): 18-minute AMRAP with compound movements and moderate loads creates significant cardiovascular demand, especially with burpees. The 1-minute rest provides brief recovery.
• Power (7/10): Hang power snatches require significant explosive output, while thrusters combine leg drive with upper body power.
• Flexibility (6/10): Overhead positions in snatches and thrusters, plus full-range burpees and pull-ups demand good mobility throughout multiple joints.
• Speed (6/10): Quick transitions between movements and efficient cycling of moderate-weight Olympic lifts are crucial for maximizing rounds.
• Strength (4/10): Moderate loads in snatches and thrusters require strength, but weight is submaximal to allow for higher rep schemes.

Movements

• Hang Power Snatch
• Burpee
• Thruster
• Pull-Up

Scaling Options

Barbell weight: Scale to 25/15kg or 20/15kg to maintain power output. Pull-ups: Sub ring rows (horizontal body) or banded pull-ups (minimal assistance). Movement subs: Power snatch becomes dumbbell snatch or high pull. Thrusters scale to front rack lunges or dumbbell thrusters. Volume options: Reduce to 8 reps each movement or 3 movements instead of 4. Time remains constant but expect 25-30% fewer rounds when scaling.

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any movement when fresh, or if barbell cycling takes more than 3 seconds per rep. Priority is maintaining consistent movement and intensity throughout - you should be able to keep moving with minimal extended breaks. Target is steady work with brief transitions, not all-out sprints followed by long rests. Scaled athletes should achieve 6-8 total rounds. Form deterioration on Olympic lifts or kipping movements indicates need for scaling.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems over 18 minutes. The 11-rep scheme with four movements creates sustained effort with brief recovery windows. The mid-workout rest creates two distinct pieces, testing mental resilience and pacing strategy. Primary challenge is maintaining consistent power output while managing grip fatigue from pull-ups and barbell cycling.

Coach Insight

Break this into manageable sets early - consider 6/5 on barbell movements and 4/4/3 on pull-ups. Quick transitions between movements are crucial but don't rush barbell cycling. For hang power snatches, reset grip each rep but minimize ground time. On thrusters, breathe at top of each rep. Use efficient butterfly or kipping pull-ups if available. The minute rest at 11:00 is strategic - use it to mentally reset and shake out grip. Aim for 4-5 complete rounds before the break, then 3-4 after.

Benchmark Notes

This is an 18-minute AMRAP with a forced 1-minute rest at 11:00, effectively making it two segments: 11 minutes and 6 minutes of work. Analysis using Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) as primary anchor: 1. Movement time estimates per round: - 11 Hang Power Snatches: 11 × 3.5s = 38.5s - 11 Burpees: 11 × 3.5s = 38.5s - 11 Thrusters: 11 × 2.5s = 27.5s - 11 Pull-ups: 11 × 1.5s = 16.5s - Transitions: 4 × 5s = 20s Base round time: ~141s (2:21) Fatigue factors: - First 11 minutes: 4-5 rounds possible - 1 minute mandatory rest - Final 6 minutes: 2-3 rounds possible Scaling from Cindy anchor (L10 = 25-30 rounds in 20 min): - This workout has ~33% more work per round - Adjusting for shorter time domain (17 vs 20 min) - Higher skill movements increase variance Projected L10 performance: 9-10 rounds L5 (median): 6-7 rounds L1 (scaled): 3-4 rounds Final targets: Male - L10: 9+ rounds, L5: 6.3 rounds, L1: 3.5 rounds Female - L10: 8.5+ rounds, L5: 5.8 rounds, L1: 3.0 rounds

Modality Profile

Of the 4 movements: Burpee and Pull-Up are Gymnastics (2 movements = 50%); Hang Power Snatch and Thruster are Weightlifting (2 movements = 50%); No Monostructural movements present (0%)