Workout Description
5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches (95/65 lb)
15 calorie Assault Air Bike
20 AbMat Sit-Ups
25 Single-Unders
Why This Workout Is Medium
Five rounds combining C2B pull-ups, light power snatches, bike calories, sit-ups, and single-unders. Tests work capacity across varied movements.
Benchmark Times for King Snatch
- Elite: <28:15
- Advanced: 28:15-24:45
- Intermediate: 24:45-21:00
- Beginner: >21:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling C2B pull-ups, light power snatches (95/65 lb), sit-ups, and single-unders for 5 rounds, plus bike efforts, tests broad muscular stamina (pulling, shoulders, core, calves).
- Endurance (6/10): Five rounds combining C2B pull-ups, light power snatches, bike calories, sit-ups, and single-unders. The variety and round structure will test cardiovascular fitness and work capacity across different demands.
- Power (6/10): Power snatches are an explosive movement. Assault Bike sprints demand power output. C2B pull-ups can be kipped powerfully.
- Speed (5/10): Efficient transitions between the many varied movements and maintaining a good pace on the bike and high-rep exercises contribute to overall time.
- Strength (4/10): Power snatches at 95/65 lbs are a light-moderate load. C2B pull-ups test relative pulling strength endurance. Focus is more on volume and cycling than maximal strength.
- Flexibility (3/10): Requires mobility for power snatches (overhead position) and C2B pull-ups. Basic mobility for sit-ups and jumping.
Modality Profile
A pure weightlifting workout, a heavy snatch complex.
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