Workout Description

Why This Workout Is Very Hard

This workout combines multiple challenging elements: a 700m run creates initial fatigue, followed by continuous work with no built-in rest. The 50/35lb DB snatches require significant power output while fatigued, wall balls add leg/shoulder burn, and ring muscle-ups demand high skill execution under accumulated fatigue. The combination of moderate-heavy loading, high skill movements, and continuous format with fatigue accumulation makes this accessible only to experienced athletes.

Benchmark Times for Run First

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 12:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB snatches, wall balls, and muscle ups will heavily tax muscular endurance, especially grip and shoulders.
• Power (8/10): DB power snatches are explosive by nature, muscle ups require powerful pulling, and wall balls demand hip drive power.
• Endurance (7/10): The 700m run plus three rounds of high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (7/10): DB snatches require overhead mobility, muscle ups demand shoulder flexibility, and wall balls need hip and ankle mobility.
• Strength (6/10): 50/35lb DB snatches and ring muscle ups require moderate strength, while wall balls demand leg strength endurance.
• Speed (6/10): Three rounds for time format encourages fast transitions and quick movement cycling to minimize total workout time.

Movements

• Ring Muscle-Up
• Wall Ball
• Run
• Dumbbell Snatch

Benchmark Notes

This workout combines a 700m run with 3 rounds of mixed modal work including dumbbell power snatches, wall balls, and ring muscle-ups. I'll analyze this by breaking down each component and applying fatigue multipliers. 700m Run Analysis: - Fresh 700m run times: Elite 120-140 sec, Intermediate 180-210 sec, Novice 240-300 sec - This represents roughly 1.75x a 400m distance 3 Rounds Analysis: Round 1 (Fresh): - 30 Alt DB Power Snatch (50/35): 2.5 sec/rep × 30 = 75 sec - 20 Wall Balls (20/14): 2.5 sec/rep × 20 = 50 sec - 10 Ring Muscle-Ups: 8 sec/rep × 10 = 80 sec - Transitions: ~15 sec total - Round 1 total: ~220 sec Round 2 (Moderate fatigue, 1.15x multiplier): - DB Snatches: 75 × 1.15 = 86 sec - Wall Balls: 50 × 1.15 = 58 sec (some interference from snatches) - Ring Muscle-Ups: 80 × 1.2 = 96 sec (significant grip fatigue) - Transitions: ~18 sec - Round 2 total: ~258 sec Round 3 (High fatigue, 1.3x multiplier): - DB Snatches: 75 × 1.3 = 98 sec - Wall Balls: 50 × 1.3 = 65 sec - Ring Muscle-Ups: 80 × 1.4 = 112 sec (major grip/pulling fatigue) - Transitions: ~20 sec - Round 3 total: ~295 sec Total Workout Time Calculation: - 700m Run: 130 sec (elite average) - 3 Rounds: 220 + 258 + 295 = 773 sec - Total Elite Time: ~900 sec (15:00) Cross-referencing with anchors: This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout is significantly longer due to: 1. 700m run component adds ~2-3 minutes 2. Higher total volume (30 ring muscle-ups vs 21 in Amanda) 3. Additional wall ball and DB snatch volume Adjusting Amanda's benchmarks upward by approximately 80-100% to account for the additional volume and run: - L10: 510 sec (8:30) - L5: 840 sec (14:00) - L1: 1380 sec (23:00) Final L10: 510 sec, L5: 840 sec, L1: 1380 sec

Modality Profile

4 movements total: Run (M), Dumbbell Power Snatch (W), Wall Ball (W), Ring Muscle-Up (G). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).