Workout Description
10 Rounds For Time
3 Snatches (135/95 lb)
3 Burpees Over the Bar
Why This Workout Is Medium
Girl WOD (Couplet). 10 rounds: heavy snatches (135lb), burpees over bar. Tests power/conditioning sprint.
Benchmark Times for Ingrid
- Elite: <18:45
- Advanced: 18:45-16:15
- Intermediate: 16:15-12:30
- Beginner: >12:30
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Snatches are a primary power movement. Burpees over the bar also involve an explosive jump. The WOD is designed for high power output per round.
- Strength (8/10): Snatches at 135/95 lbs are a heavy load, requiring good strength to cycle for 3 reps quickly across 10 rounds.
- Speed (8/10): This is a sprint WOD. Fast cycling of snatches, quick burpees, and minimal transition time between movements and rounds are crucial for a good score.
- Stamina (7/10): Cycling 30 total snatches (135/95 lb) and 30 burpees over the bar tests strength-stamina in the lifts and full-body endurance for the burpees, especially with quick transitions.
- Endurance (6/10): Ten rounds of 3 heavy snatches and 3 burpees over the bar is a sprint-interval style WOD that will significantly elevate heart rate and test anaerobic capacity.
- Flexibility (6/10): Requires excellent mobility for the snatch (overhead squat position, shoulder stability) at a challenging load.
Modality Profile
A couplet of a weightlifting movement (Snatch) and a gymnastics movement (Burpee Over the Bar). The stimulus is evenly split between G and W.
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