Workout Description
5 Rounds for Max Reps
Hang Power Snatches (3/4 Bodyweight)
Handstand Push-Ups
Rest as needed between rounds. Score is total reps.
Why This Workout Is Hard
Girl WOD (Max Reps). 5 rounds: max reps hang power snatch (3/4 BW), max reps HSPU. Tests strength/power/gymnastics capacity.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Hang power snatches at 3/4 bodyweight are a very heavy load for multiple reps. Handstand push-ups require high relative upper body pressing strength. This WOD is a significant test of strength and power capacity for reps.
- Power (9/10): Hang power snatches are a quintessential explosive power movement. Kipping HSPU also utilize power. The WOD tests the ability to generate high power repeatedly.
- Stamina (7/10): Requires significant strength-stamina to perform multiple unbroken reps of hang power snatches at 3/4 bodyweight and max effort sets of HSPU. Grip, shoulders, back, and legs will be fatigued.
- Flexibility (5/10): Requires mobility for the hang power snatch (overhead position, hip hinge) and good shoulder/wrist mobility for HSPU.
- Endurance (4/10): Five rounds for max reps of heavy hang power snatches and handstand push-ups, with rest as needed. While primarily strength/skill, pushing for max reps can be metabolically taxing in short bursts.
- Speed (4/10): While cycling reps quickly within a max set is beneficial, the primary focus is on total reps achieved, with rest allowed between rounds/movements. Bar speed on snatches is important.
Modality Profile
A couplet of a weightlifting movement (Hang Power Snatch) and a gymnastics movement (HSPU). The stimulus is evenly split between G and W.
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