Workout Description

Why This Workout Is Hard

The 95/65lb power snatches are moderate weight but become challenging when performed for 25 total reps across 5 rounds with minimal rest. The 400m runs provide some recovery but also accumulate leg fatigue. The lateral barbell burpees add grip and core fatigue that directly interferes with snatch performance. The combination of moderate skill demand, cumulative fatigue, and movement interference over 15-20 minutes makes this challenging for average athletes.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatch is purely explosive, while lateral burpees require rapid hip extension and jumping power throughout five challenging rounds.
• Stamina (8/10): High volume of power snatches and burpees across five rounds will heavily tax muscular endurance, especially grip and posterior chain.
• Endurance (7/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (7/10): Power snatch demands excellent overhead mobility, hip flexibility, and ankle range of motion for proper receiving position.
• Strength (6/10): Power snatch at 95/65 pounds requires moderate strength levels, while lateral burpees demand relative strength for explosive movement.
• Speed (6/10): Fast transitions between running, snatching, and burpees are crucial, with minimal rest forcing quick movement cycling under fatigue.

Movements

• Power Snatch
• Lateral Burpee Over Bar
• Run

Benchmark Notes

This workout consists of 5 rounds of 400m run, 5 power snatch (95/65), and 4 lateral barbell burpees. I'll analyze this using Helen as the primary anchor, which is 3 rounds of 400m run, 21 KB swings, 12 pull-ups with times of L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec fresh, power snatch at 95# takes ~2.5-3.5 sec per rep (12.5-17.5 sec for 5 reps), lateral barbell burpees take ~4-5 sec per rep (16-20 sec for 4). Fresh round total: ~104-158 sec. However, this workout has 5 rounds vs Helen's 3, and the movements are more demanding. Power snatches are highly technical and will slow significantly under fatigue, especially at 95#. Lateral barbell burpees are grip and metabolically intensive. Fatigue multipliers: Round 1-2: 1.0x, Round 3-4: 1.2x, Round 5: 1.4x. The power snatches will require set breaking after round 2 (likely 3-2 or 2-2-1 splits), adding 5-10 sec rest per round. Transitions between movements: 3-5 sec elite, 5-8 sec intermediate. Total estimated times: Elite (L10): 7-8 minutes (420-480 sec), Intermediate (L5): 10-12 minutes (600-720 sec), Novice (L1): 16-18 minutes (960-1080 sec). This aligns with scaling Helen's times upward by ~40-50% due to the additional 2 rounds and more technical/demanding movements. Final targets: L10: 420-480 sec, L5: 600-660 sec, L1: 960-1080 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Power Snatch (weightlifting with barbell), and Lateral Burpee Over Bar (gymnastics bodyweight movement). Equal distribution with slight emphasis on weightlifting.