Workout Description

Why This Workout Is Easy

The EMOM format provides 35-55 seconds of rest each minute, preventing significant fatigue accumulation despite the 25-minute duration. The rep scheme never exceeds 5 reps per minute, and KB snatches at 24kg (53lbs) are standard weight for average CrossFitters. While 75 total reps creates some shoulder and grip fatigue over time, the generous work-to-rest ratio (10-25 seconds work, 35-55 seconds rest) makes this highly manageable. The structure prioritizes recovery, similar to heavy deadlifts in an EMOM—difficult movement but sustainable pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Seventy-five total kettlebell snatches across 25 minutes significantly challenges grip endurance, shoulder stamina, and posterior chain muscular endurance throughout the ascending-descending rep scheme.
• Power (8/10): The kettlebell snatch is inherently explosive, requiring forceful hip extension and rapid acceleration to drive the bell overhead. Each rep demands power production.
• Endurance (6/10): Twenty-five minutes of continuous EMOM work creates moderate cardiovascular demand, though built-in rest periods within each minute allow for some recovery between sets.
• Flexibility (6/10): Kettlebell snatches demand substantial overhead mobility, thoracic extension, hip flexion, and shoulder range of motion to execute properly through the full movement pattern.
• Strength (5/10): Kettlebell snatches with moderate load require solid foundational strength but aren't maximal effort lifts. The weight is challenging but submaximal for most athletes.
• Speed (5/10): Moderate cycling speed required, especially in higher-rep sets (4-5 reps). Early minutes allow more rest, but maintaining efficient transitions becomes crucial as fatigue accumulates.

Movements

• Kettlebell Snatch

Scaling Options

Reduce weight to 16kg/12kg or 12kg/8kg to maintain form and rest intervals. Movement substitution: single-arm KB swings if snatch technique is unsafe. Volume reduction: use 1-2-3-4 ladder for 20 minutes total (4 complete cycles). Further scaling: perform all reps for each minute with one arm only, switching arms each minute (reduces technical demand). Beginners can do alternating KB deadlifts to build hip hinge pattern.

Scaling Explanation

Scale if you cannot complete 5 clean snatches with proper form, if rest drops below 10 seconds in the 5-rep round, or if shoulder mobility limits overhead lockout. Priority is technique over load - poor KB snatch form creates shoulder injury risk. Target is sustainable effort where you finish each 5-rep minute feeling challenged but controlled. Athletes new to KB snatches should master the movement with light weight before adding intensity. The 75 total reps should feel like volume accumulation, not a max effort grind.

Intended Stimulus

Moderate duration aerobic capacity workout with shoulder endurance emphasis. 25-minute time domain targets the oxidative system with glycolytic contributions during higher rep rounds. The ladder format creates wave loading - built-in recovery during low rep minutes followed by metabolic stress at 4-5 rep rounds. Primary adaptations are grip endurance, shoulder stability under fatigue, and mental resilience through sustained moderate effort.

Coach Insight

Alternate arms every rep or every other rep to maintain balance (37-38 reps per arm). First minute is active recovery - use it. Control your breathing during rounds of 1-3, push slightly on rounds of 4-5. Key technique: drive from hips, keep KB close to body, punch through at lockout, absorb the descent. You should finish the 5-rep minute with 15-20 seconds to spare. If you're finishing with less than 10 seconds rest, weight is too heavy. Don't grip death-grip the handle - use a loose grip on the way down to preserve forearm endurance. Expect grip and shoulders to be the limiting factors around minute 15-20.

Benchmark Notes

This workout is limited by shoulder endurance, grip stamina, and the ability to cycle KB snatches efficiently under accumulating fatigue. The 5-rep minutes are the bottleneck, requiring quick snatch cycles with minimal rest before the next minute begins. L1 (12 kg/26 lb KB) allows a beginner to complete all 75 reps with manageable technique. L5 (24 kg/53 lb KB = 3968 lb total) represents the median CrossFitter who can handle moderate weight for this volume. L10 (48 kg/106 lb KB = 7937 lb total) requires elite overhead capacity and grip to cycle a heavy bell through all 5 rounds without breaks.

Modality Profile

Kettlebell Snatch is a single weightlifting movement using external load (kettlebell). It falls entirely under the Weightlifting modality as it is a loaded, explosive movement requiring external equipment.