Workout Description
AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)
Why This Workout Is Medium
A 9-minute triplet combining toes-to-bars, moderate deadlifts, and moderate snatches. Tests grip endurance and barbell cycling efficiency.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling T2B (core/grip stamina), moderate deadlifts (posterior chain/grip stamina), and moderate snatches (full-body/grip stamina) for 9 minutes tests the ability to maintain output on multiple movements.
- Endurance (6/10): A 9-minute AMRAP of 15 toes-to-bars, 10 deadlifts (115/75 lb), and 5 snatches (115/75 lb). This triplet tests grip endurance and barbell cycling efficiency under moderate cardiovascular stress.
- Power (6/10): Snatches are an explosive movement. Deadlifts, if cycled quickly, also contribute. Maintaining power output across the triplet is tested.
- Speed (6/10): Efficient cycling of all three movements with quick transitions is crucial for maximizing rounds in this relatively short AMRAP.
- Strength (5/10): Deadlifts and snatches at 115/75 lbs are moderate loads, testing strength endurance rather than maximal strength. T2B require good core and grip strength.
- Flexibility (5/10): Requires mobility for snatches (overhead position, squat if caught low), deadlifts (hamstrings), and T2B (hamstrings, shoulders).
Modality Profile
A triplet of one gymnastics movement (TTB) and two weightlifting movements (Deadlift, Snatch). Profile: 67% W, 33% G.
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