Workout Description
13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for males, 15 minutes for females
Why This Workout Is Very Hard
High-skill muscle-ups combined with heavy squat snatches.
Benchmark Times for Amanda .45
- Elite: <14:15
- Advanced: 14:15-12:46
- Intermediate: 12:46-10:31
- Beginner: >10:31
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Both muscle-ups and squat snatches are peak power movements. Maintaining high power output for all reps across the descending ladder is critical.
- Stamina (8/10): Totaling 45 muscle-ups and 45 heavy squat snatches. This will severely tax upper body pulling/pushing stamina (MUs) and full-body strength-stamina for snatches (grip, back, shoulders, legs).
- Strength (8/10): Squat snatches at 135/95 lbs are a heavy load for this volume. Muscle-ups require significant relative upper body strength. This WOD is very strength-dominant.
- Flexibility (8/10): Requires excellent mobility for both muscle-ups (shoulder/wrist) and heavy squat snatches (overhead squat position, shoulder stability, hip/ankle mobility).
- Endurance (7/10): A descending rep scheme (13-11-9-7-5) of muscle-ups and heavy squat snatches (135/95 lb) with a tight time cap (13/15 mins). This is a potent test of high-skill gymnastics and heavy Olympic lifting under significant metabolic stress.
- Speed (6/10): Efficient cycling of muscle-ups and heavy snatches is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time within the cap.
Modality Profile
A G/W couplet with a gymnastics movement (Muscle-Ups) and a heavy weightlifting movement (Squat Snatches).
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