Workout Description
5 Rounds for Time
10 Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 lb)
Why This Workout Is Hard
Five rounds combining light snatches, pull-ups, and light thrusters. Tests work capacity and endurance across multiple movements.
Benchmark Times for Dating Sage
- Elite: <28:46
- Advanced: 28:46-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina for cycling snatches and thrusters (shoulders, legs, core) and performing pull-ups (grip, pulling muscles) over 5 rounds.
- Power (7/10): Snatches and thrusters are both explosive, full-body power movements.
- Endurance (6/10): Five rounds of snatches, pull-ups, and thrusters create a moderate metabolic demand, testing cardiovascular response to repeated bouts of effort.
- Speed (6/10): Fast cycling of all three movements with minimal rest between them and between rounds is crucial for a good time.
- Strength (5/10): Snatches at 95/65 lbs and thrusters at 75/55 lbs are light to moderate loads, focusing more on cycling efficiency and endurance than maximal strength.
- Flexibility (5/10): Requires good overhead mobility for snatches and thrusters, squat depth for thrusters, and shoulder mobility for pull-ups.
Modality Profile
A triplet with one gymnastics movement (Pull-ups) and two weightlifting movements (Snatches, Thrusters). Weightlifting dominant.
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