Workout Description

Why This Workout Is Hard

This workout combines two challenging factors: high-rep gymnastics (45 total pull-ups) with moderately loaded barbell cycling (95/65). The descending rep scheme (21-15-9) provides some relief, but the continuous nature and movement interference (pull-ups affecting grip/shoulder endurance for thrusters and snatches) creates significant fatigue accumulation. Most average CrossFitters will need to break up sets and may struggle with the pull-up volume.

Benchmark Times for Ronald Bucca

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple muscle groups taxed through high volume. Upper body pull endurance combined with leg/hip stamina from thrusters and snatches creates significant fatigue.
• Endurance (7/10): High-rep combination of pull-ups and barbell movements creates sustained cardiovascular demand. Descending rep scheme allows for intensity while maintaining output.
• Power (7/10): Snatches are explosive movements, thrusters have power component. High rep scheme challenges power endurance significantly.
• Flexibility (6/10): Snatch and thruster movements demand good mobility in shoulders, hips, and ankles. Pull-ups require shoulder flexibility.
• Speed (6/10): Descending rep scheme allows for faster cycling as fatigue sets in. Quick transitions between movements essential for good times.
• Strength (5/10): Moderate loads for thrusters and snatches (95/65) combined with bodyweight pull-ups require decent strength base, but not maximal strength.

Movements

• Thruster
• Snatch
• Pull-Up

Scaling Options

Level 1: Reduce weights to 65/45 lbs, ring rows for pull-ups, power snatch only. Level 2: 55/35 lbs, jumping pull-ups, hang power snatch. Level 3: PVC/training bar, assisted pull-ups or negatives. Volume options: 15-12-9 or 12-9-6 rep scheme. Can split larger sets (e.g., 11-10 instead of 21) while maintaining total volume.

Scaling Explanation

Scale if unable to perform 5+ unbroken pull-ups, cycle thrusters smoothly at prescribed weight, or maintain snatch technique under fatigue. Priority is maintaining power output and proper movement patterns throughout - intensity should allow completion within 15 minutes. Athletes should be proficient with snatch technique before attempting Rx. Scale load/movement before reducing volume to preserve intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout (8-15 minutes) with descending rep scheme. Primary focus is power endurance and barbell cycling efficiency. Tests ability to maintain technical Olympic lifting under fatigue while managing upper body pulling volume. Combines explosive movements with grinding strength work.

Coach Insight

Break pull-ups early into manageable sets (7-7-7, 5-5-5, 3-3-3) to avoid burnout. For thrusters, aim for sets of 7-8 in first round, 5-6 in second, 4-5 in final round. Keep snatches singles or doubles - technique priority over speed. Quick transitions between movements but maintain setup consistency on barbell work. Most athletes break down in second round - plan rest periods accordingly.

Benchmark Notes

This workout closely resembles Fran (21-15-9 of thrusters and pull-ups) with added snatches. Using Fran as our anchor: Fran baseline (M/F): L10: 120-140s / 140-170s L5: 320-360s / 360-420s L1: 540-660s / 600-720s Adjustments needed: 1. Additional movement (snatch) adds complexity 2. Same total thruster/pull-up volume as Fran 3. Added 30 snatches at moderate weight Breakdown: - Round 1 (21s): ~90s (thrusters/pull-ups) + 60s (snatches) - Round 2 (15s): ~75s (thrusters/pull-ups) + 45s (snatches) - Round 3 (9s): ~45s (thrusters/pull-ups) + 25s (snatches) Transitions: ~45s total Projected targets (M/F): L10: 240-270s / 300-330s L5: 390-420s / 480-510s L1: 720-780s / 840-900s This represents roughly a 2-minute increase from Fran times due to the addition of snatches and extra transitions.

Modality Profile

Pull-Up is gymnastics (G). Thruster and Snatch are both weightlifting (W) movements. With 3 total movements, 1 G movement (33%) and 2 W movements (67%), and no M movements (0%).

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