Workout Description

Why This Workout Is Very Hard

This workout combines heavy power snatches (135/95) with explosive box jumps under severe time pressure - only 20 seconds per round with 10 rounds total. The weight forces most athletes to do singles, leaving minimal time for box jump reps. The combination of heavy Olympic lifting under fatigue with plyometric demands, plus the unforgiving time cap that prevents pacing strategies, creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are pure explosive movement requiring maximum power output, while box jumps demand rapid force production and plyometric ability.
• Flexibility (8/10): Power snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility for proper receiving position and full range of motion.
• Speed (8/10): Twenty-second cap creates extreme time pressure, demanding rapid transitions and explosive cycling between snatches and maximum box jump output.
• Endurance (7/10): Ten rounds with 60-second rest creates significant cardiovascular demand, requiring aerobic recovery between high-intensity intervals over 20+ minutes total.
• Strength (7/10): Power snatches at 135/95 lbs require substantial strength for the pull and overhead position, demanding near-maximal effort each round.
• Stamina (6/10): Max rep box jumps after power snatches tests muscular endurance, especially in legs and shoulders, with fatigue accumulating across rounds.

Movements

• Power Snatch
• Box Jump

Benchmark Notes

This workout is 10 rounds of 20-second intervals with 3 power snatches at 135/95 followed by max box jumps, with 60 seconds rest between rounds. Since it's scored by total reps, I'm calculating total box jump repetitions completed across all 10 rounds. Movement breakdown: Power Snatch (135/95): At this weight, elite athletes can complete 3 reps in 6-8 seconds, intermediate in 8-12 seconds, novice in 12-15 seconds. This leaves varying amounts of time for box jumps. Box Jumps (24/20): Fresh pace is 1.5-2 seconds per rep, but fatigue accumulates significantly across 10 rounds. Round-by-round analysis: Rounds 1-3: Elite athletes complete snatches in 6-8 sec, leaving 12-14 sec for box jumps (6-8 reps per round). Intermediate complete snatches in 8-10 sec, leaving 10-12 sec for box jumps (5-6 reps). Novice complete snatches in 12-14 sec, leaving 6-8 sec for box jumps (3-4 reps). Rounds 4-6: Fatigue multiplier 1.1-1.2x. Snatch times increase slightly, box jump pace slows. Elite: 5-7 reps per round. Intermediate: 4-5 reps. Novice: 2-3 reps. Rounds 7-10: Significant fatigue (1.3-1.5x multiplier). Snatches become more taxing, box jump pace deteriorates further. Elite: 3-5 reps per round. Intermediate: 2-4 reps. Novice: 1-2 reps. Total calculations: Elite (L9-L10): 36-40 total box jumps across 10 rounds. Advanced (L7-L8): 30-35 total reps. Intermediate (L5-L6): 24-27 total reps. Novice (L2-L4): 15-21 total reps. Beginner (L1): 12 total reps. The 60-second rest periods allow for some recovery but don't fully offset the cumulative fatigue from the heavy snatches and repeated box jumps. This workout doesn't directly match any iconic benchmarks, but the power snatch loading is similar to Grace (135/95 clean & jerk), though the format is completely different with the interval structure. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Power Snatch is a weightlifting movement with external load (barbell), while Box Jump is a bodyweight gymnastics movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.