Workout Description

Why This Workout Is Hard

The hang squat snatch at 95/65 requires significant technical skill and mobility, while alternating pistols demand unilateral strength and balance. The 4-minute AMRAP format creates time pressure without adequate recovery. The second AMRAP compounds fatigue with moderate deadlifts after legs are already compromised. The combination of technical movements, unilateral demands, and cumulative fatigue makes this challenging for average athletes, with many needing to scale weights or substitute movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pistols and deadlifts combined with continuous movement patterns will heavily tax muscular endurance, especially in legs and posterior chain.
• Flexibility (8/10): Hang squat snatch requires exceptional ankle, hip, and shoulder mobility. Pistols demand significant ankle and hip flexibility for proper execution.
• Endurance (7/10): Two 4-minute AMRAPs with minimal rest create significant cardiovascular demand, requiring sustained aerobic output throughout both intervals.
• Power (7/10): Hang squat snatch is highly explosive, box jumps require power output, creating significant power demands despite moderate loads used.
• Strength (6/10): Moderate loads on hang squat snatch and deadlift require solid strength base, while pistols demand significant unilateral leg strength.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, though complex movements limit pure speed expression.

Movements

• Hang Squat Snatch
• Pistol Squat
• Deadlift
• Box Jump

Benchmark Notes

This workout consists of two 4-minute AMRAPs separated by 1 minute rest. AMRAP 1: 6 Hang Squat Snatch (95/65) + 12 Alternating Pistols. AMRAP 2: 6 Box Jumps (24/20) + 12 Deadlifts (155/105). Movement analysis: Hang Squat Snatch at 95/65 is moderate load requiring 2.5-3.5 sec per rep for most athletes. Alternating pistols require 2-3 sec per rep with balance considerations. Box jumps at standard height take 1.5-2 sec per rep. Deadlifts at 155/105 are moderate load requiring 2-3 sec per rep. Round breakdown for AMRAP 1: Each round = 6 snatches (15-21 sec) + 12 pistols (24-36 sec) = 39-57 sec per round. In 4 minutes, elite athletes complete 4-5 rounds (72-90 reps), intermediate 3-4 rounds (54-72 reps), beginners 2-3 rounds (36-54 reps). AMRAP 2: Each round = 6 box jumps (9-12 sec) + 12 deadlifts (24-36 sec) = 33-48 sec per round. Elite athletes complete 5-6 rounds (90-108 reps), intermediate 4-5 rounds (72-90 reps), beginners 3-4 rounds (54-72 reps). Total reps: Elite 162-198, intermediate 126-162, beginners 90-126. Fatigue factor: The 1-minute rest allows partial recovery, but grip fatigue from snatches affects deadlift performance. Applied 10-15% fatigue penalty to second AMRAP. No direct anchor match, but used Cindy (20-min AMRAP) as reference point and scaled down proportionally for 8 minutes total work time. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Pistol Squat and Box Jump are Gymnastics (bodyweight movements), while Hang Squat Snatch and Deadlift are Weightlifting (barbell movements with external load). This gives us 2 G movements and 2 W movements for a 50/50 split.