Workout Description

Why This Workout Is Very Hard

This workout combines heavy Olympic lifting with high-skill overhead squats under progressive fatigue. The ascending weight scheme (95-115-135/65-75-95) forces athletes to handle near-maximal loads while already compromised from previous rounds. Overhead squats after snatches create severe shoulder/core fatigue, and the continuous format prevents meaningful recovery. The combination of technical complexity, heavy loading, and cumulative fatigue makes this accessible only to experienced athletes.

Benchmark Times for Snatches and Running...

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Overhead squats and snatch movements require exceptional shoulder, hip, and ankle mobility to maintain proper positions under load.
• Power (8/10): All snatch variations are explosive movements requiring rapid force production, with power demands increasing as loads progress upward.
• Endurance (7/10): Three 400m runs combined with continuous barbell work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Strength (7/10): Progressive loading from 95/65 to 135/95 pounds in snatch variations demands significant strength, particularly in the final squat snatch.
• Stamina (6/10): Moderate rep ranges of overhead squats combined with snatch variations will challenge muscular endurance, especially in shoulders and legs.
• Speed (4/10): For-time format encourages steady pacing rather than sprint cycling, with transitions between barbell work and running being key.

Movements

• Power Snatch
• Squat Snatch
• Overhead Squat
• Run
• Muscle Snatch

Benchmark Notes

This workout combines technical snatch variations with overhead squats and running, creating a complex test of Olympic lifting skill, overhead stability, and aerobic capacity. I'll analyze this by breaking down each round and comparing to relevant anchors. Round 1: 5 Muscle Snatches (95/65) + 10 Overhead Squats + 400m Run - Muscle snatches at 95/65: 2.5-3 sec per rep = 12-15 sec - 10 overhead squats at same weight: 2.5-3 sec per rep = 25-30 sec - 400m run: 75-120 sec depending on level - Transitions: ~10-15 sec total - Round 1 total: 122-180 sec Round 2: 5 Power Snatch (115/75) + 10 Overhead Squats + 400m Run - Power snatches at heavier load: 3-4 sec per rep = 15-20 sec - 10 overhead squats (same bars): 25-30 sec - 400m run with accumulated fatigue: 80-130 sec - Transitions: ~10-15 sec - Round 2 total: 130-195 sec Round 3: 5 Squat Snatch (135/95) + 10 Overhead Squats + 400m Run - Full squat snatches at heaviest load: 4-6 sec per rep = 20-30 sec - 10 overhead squats: 30-35 sec (fatigue setting in) - 400m run with significant fatigue: 85-140 sec - Transitions: ~10-15 sec - Round 3 total: 145-220 sec Total estimated times: 397-595 sec (6:37-9:55) Anchor comparison: This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but with much more technical barbell work. Helen benchmarks are L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout requires significantly more technical skill and has heavier loading that will slow down most athletes. The snatch variations require high skill and will cause major slowdowns for less experienced athletes. The overhead squats between snatches will tax shoulder stability. The progressive loading (95→115→135 for men) means each round gets harder. Adjusting from Helen anchor with +20% for technical complexity and heavier loading: - L10: 540-612 sec → ~360-420 sec (elite can handle the technical demands) - L5: 756-828 sec → ~600 sec (average athletes struggle with heavy snatches) - L1: 1080-1296 sec → ~1080 sec (beginners may need significant rest between lifts) Final benchmarks: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

5 movements total: 4 weightlifting (Muscle Snatch, Overhead Squat, Power Snatch, Squat Snatch) and 1 monostructural (Run). Weightlifting dominates at 80%, with cardio at 20%.