Workout Description

Why This Workout Is Medium

Randy is a short, single-modality sprint with a light barbell but high reps. Ninety percent of the challenge is barbell cycling efficiency and managing fatigue across 75 snatches. Most experienced athletes finish in 3–7 minutes; beginners may approach the 10-minute cap. The load is light, complexity is moderate, and the intensity is high.

Benchmark Times for Randy

• Elite: <2:45
• Advanced: 3:15-4:00
• Intermediate: 5:00-6:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Fast barbell cycling and minimal transition/rest drive success; it’s a controlled sprint from start to finish.
• Stamina (8/10): High-rep barbell cycling taxes grip, posterior chain, and shoulder stamina across 75 snatches without long breaks.
• Power (6/10): Repeated explosive hip extension and quick turnover on every rep; efficiency in power generation rewards faster times.
• Endurance (4/10): Short, high-intensity piece with limited aerobic demand; breathing matters but won’t be the limiter for most beyond a few minutes.
• Flexibility (3/10): Requires solid overhead position and hip hinge, but no extreme range of motion beyond standard snatch mechanics.
• Strength (3/10): Load is intentionally light; absolute strength is not the limiter if the weight is chosen appropriately.

Scaling Options

Scale to: 75 Power Snatches (65/45 lb) • 60 Power Snatches (55/35 lb) • 75 Hang Power Snatches (55/35 lb)

Scaling Explanation

These options preserve fast cycling and overhead mechanics while reducing load, total volume, or range to maintain the intended sprint stimulus.

Intended Stimulus

A fast, barbell-cycling sprint. The weight should feel light so you can move in big sets with quick, disciplined breaks. Breathing will spike, shoulders and grip will burn, but you should keep the bar moving. Most will finish between 3–7 minutes; pick a load that lets you hold that intensity.

Coach Insight

Open with sustainable sets and tiny rests: 15-15-15-10-10-10 or 12-12-12-12-9-9-9 works well. Never let breaks exceed 10–12 seconds. The one tip: hook grip every rep and keep the bar close—efficiency saves your grip and lungs. Avoid early redlining, wide looping bar paths, and sloppy receiving positions. Don’t drop the bar and wander—reset and go.

Benchmark Notes

Times are set from 10:00 (beginner) down to 2:45 (elite). If you’re around 6:00, you’re right in the middle. Choose a weight you could cycle for sets of 10+ fresh so you can keep rests short and stay close to these targets.

Modality Profile

This is a pure weightlifting test: one barbell movement repeated for 75 reps. No gymnastics or monostructural elements dilute the focus, so all the work happens in barbell cycling, technique, and managing rest under a light external load.

Similar Workouts to Randy

If you enjoy Randy, you might also like these similar CrossFit WODs:

• Regionals 15.1 (91% similar) - For time: 75 Snatches (75/55 lb)...
• SQT (90% similar) - 3 Rounds for Time 10 Ground-to-Overheads (95/65 lb) 200 yard Shuttle Sprint (50 yards there and back...
• Secret Service Snatch Test (88% similar) - AMRAP in 10 minutes Kettlebell Power Snatches (24/16 kg)...
• 18.0 (86% similar) - 21-15-9 Reps for Time of: Dumbbell Snatches (50/35 lb) Over-Dumbbell Burpees...
• Double-Rep Light DT (86% similar) - 5 Rounds for Time 24 Deadlifts (95/65 lb) 18 Hang Power Cleans (95/65 lb) 12 Push Jerks (95/65 lb)...
• Grace (86% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...
• Fran (86% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
• Speed Round (85% similar) - AMRAP in 9 minutes 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) 9 ...

These WODs similar to Randy share comparable training demands, time domains, and movement patterns.