Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (chest-to-bar pull-ups, hang power snatch, overhead squat) with moderate-heavy weight (115/75) across 5 rounds with no built-in rest. The barbell cycling from hang power snatch to overhead squat creates significant shoulder fatigue, while 20 chest-to-bar pull-ups per round demands advanced pulling strength. The continuous nature with 250 total reps of skilled movements under accumulating fatigue makes this accessible only to experienced athletes.

Benchmark Times for FULL SEND

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of chest-to-bar pull-ups (100 total) combined with sustained grip demands from barbell work creates severe upper body muscular endurance challenge.
• Flexibility (8/10): Overhead squat demands exceptional ankle, hip, thoracic, and shoulder mobility. Chest-to-bar pull-ups also require significant shoulder and lat flexibility for full range.
• Endurance (7/10): Five rounds of continuous work with high-skill movements creates significant cardiovascular demand, especially with double unders and pull-ups taxing the aerobic system.
• Power (7/10): Hang power snatch is purely explosive, double unders require rapid coordination and power, creating significant neuromuscular power demands throughout the workout.
• Strength (6/10): Moderate barbell loads (115/75) for hang power snatch and overhead squat require solid strength foundation, particularly in overhead positions and posterior chain.
• Speed (6/10): Fast transitions between diverse movement patterns and maintaining pace through grip-intensive work requires strategic pacing and efficient movement cycling for optimal times.

Movements

• Hang Power Snatch
• Overhead Squat
• Chest-to-Bar Pull-Up
• Double-Under

Benchmark Notes

This workout combines high-skill gymnastics movements with moderate-weight Olympic lifting across 5 rounds. Movement-by-movement analysis: Double Unders (50 per round): Elite athletes can maintain 2-3 DU/sec rhythm even when fatigued, so 17-25 sec per round. Recreational athletes break more frequently, taking 40-60 sec. Chest-to-Bar Pull-Ups (20 per round): These are significantly harder than regular pull-ups, requiring more precise timing and strength. Elite athletes might do sets of 8-6-6 with minimal rest (25-30 sec), while recreational athletes break into smaller sets of 3-5 reps with longer rests (60-90 sec). Hang Power Snatch (5 reps at 115/75): This is a technical movement requiring precision. Elite athletes can cycle these efficiently in 12-15 sec, while recreational athletes need 25-35 sec with singles or doubles. Overhead Squat (3 reps at 115/75): Extremely technical and demanding on mobility/stability. Elite athletes can complete in 8-10 sec, recreational athletes may need 20-30 sec with careful setup between reps. Round-by-round fatigue analysis: Round 1 (fresh): DU 20s, C2B 25s, HPS 12s, OHS 8s = 65s + 10s transitions = 75s. Round 2: 1.1x fatigue = 83s. Round 3: 1.2x fatigue = 90s. Round 4: 1.3x fatigue = 98s. Round 5: 1.5x fatigue = 113s. Total elite time: ~460s (7:40). For recreational athletes, the technical demands of C2B pull-ups and overhead movements create much larger time penalties. The combination of grip fatigue from double unders and pull-ups, plus the overhead stability demands, makes this extremely challenging. I referenced Helen as a baseline anchor (3 rounds with pull-ups taking 7:30-8:30 for elite), but this workout is significantly more demanding due to: 1) Chest-to-bar vs regular pull-ups (+40% difficulty), 2) Technical Olympic lifting movements, 3) 5 rounds vs 3 rounds, 4) Higher total pull-up volume (100 vs 36). This justifies elite times around 12-15 minutes rather than Helen's 7:30-8:30 range. Final targets - L10: 12:00, L5: 20:00, L1: 30:00.

Modality Profile

4 movements total: Double-Under and Chest-to-Bar Pull-Up are Gymnastics (bodyweight coordination and bodyweight strength), while Hang Power Snatch and Overhead Squat are Weightlifting (barbell movements with external load). This gives us 2 G movements and 2 W movements for a 50/50 split.