Workout Description

Why This Workout Is Hard

The 500m row creates significant initial fatigue before entering continuous AMRAP work. Power snatches at 135/95 are moderately heavy and require technical precision under fatigue. Chest-to-bar pull-ups demand high skill and grip strength. The ascending ladder format prevents recovery while accumulating volume. Most athletes will struggle with barbell cycling and pull-up capacity as rounds progress, requiring scaling of weight or movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume power snatches and chest-to-bar pull-ups with increasing reps will severely test upper body and posterior chain muscular endurance.
• Power (8/10): Power snatches are explosive by nature, and maintaining power output through fatigue while cycling pull-ups quickly demands significant power endurance.
• Endurance (7/10): Nine minutes of continuous work with rowing and AMRAP creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Flexibility (7/10): Power snatches require excellent overhead mobility and hip flexibility, while chest-to-bar pull-ups demand shoulder and thoracic spine mobility.
• Strength (6/10): Power snatches at 135/95 pounds require moderate strength, while chest-to-bar pull-ups demand good relative strength throughout high volume.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling of movements, though heavier snatches may limit maximum speed potential.

Movements

• Row
• Power Snatch
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of a 500m row followed by an AMRAP ladder of Power Snatch (135/95) and Chest-to-Bar Pull-Ups, increasing by 2 reps each round. The score is total reps completed. Breaking down the workout: 500m Row: Takes 85-120 seconds across skill levels, consuming significant energy and affecting grip for subsequent movements. AMRAP Ladder Structure: Round 1: 2 Power Snatch + 2 C2B Pull-Ups = 4 reps Round 2: 4 Power Snatch + 4 C2B Pull-Ups = 8 reps Round 3: 6 Power Snatch + 6 C2B Pull-Ups = 12 reps Round 4: 8 Power Snatch + 8 C2B Pull-Ups = 16 reps Round 5: 10 Power Snatch + 10 C2B Pull-Ups = 20 reps Total through 5 rounds = 60 reps Movement Analysis: - Power Snatch at 135/95 is moderately heavy, requiring 3-5 seconds per rep when fresh, increasing to 5-8 seconds under fatigue - Chest-to-Bar Pull-Ups are more demanding than regular pull-ups, taking 2-3 seconds per rep fresh, 3-5 seconds under fatigue - Grip fatigue from rowing significantly impacts both movements - Athletes will need to break sets increasingly as rounds progress Time and Fatigue Considerations: - First 2-3 minutes consumed by row - Round 1-2: Manageable sets, minimal rest - Round 3-4: Forced set breaking, 10-20 second rests - Round 5+: Singles/doubles with frequent rest, significant fatigue Performance Projections: - Elite athletes (L9-L10): Complete 5+ full rounds (180-220+ reps) - Advanced athletes (L6-L8): Complete 4-5 rounds (120-180 reps) - Intermediate athletes (L4-L5): Complete 3-4 rounds (80-120 reps) - Novice athletes (L1-L3): Complete 2-3 rounds (40-80 reps) The combination of heavy snatching and high-skill pull-ups after rowing creates a challenging test of power endurance and grip strength. Final targets: L10: 220+ reps, L5: 125 reps, L1: 45 reps

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Power Snatch (weightlifting with barbell), and Chest-to-Bar Pull-Up (gymnastics bodyweight movement). Equal distribution with slight emphasis on weightlifting.