Workout Description
9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lb)
Why This Workout Is Hard
Girl WOD (9-7-5 Couplet). Combines high-skill gymnastics (Muscle-Ups) with heavy, technical Olympic lifts (Squat Snatches @ 135lb) in a sprint format, demanding high proficiency in both.
Benchmark Times for Amanda
- Elite: <13:45
- Advanced: 13:45-11:15
- Intermediate: 11:15-8:30
- Beginner: >8:30
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Both muscle-ups and squat snatches are highly powerful, explosive movements.
- Strength (8/10): High relative strength for muscle-ups; 135/95lb squat snatch is a significant load for reps.
- Flexibility (8/10): Exceptional shoulder, wrist, hip, and ankle mobility required for both muscle-ups and full squat snatches.
- Stamina (7/10): Stamina for both muscle-ups and squat snatches, especially grip and shoulders.
- Speed (7/10): Efficiently cycling both high-skill movements quickly is key to a good score.
- Endurance (6/10): Short, very high-intensity WOD. Tests ability to sustain output with complex movements.
Modality Profile
A classic benchmark couplet combining a high-skill gymnastics movement (Muscle-Up) and a high-skill weightlifting movement (Squat Snatch). The stimulus is perfectly split between G and W.
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