Workout Description

Why This Workout Is Hard

This workout combines three challenging elements in continuous fashion: double-unders require coordination under fatigue, toes-to-bar demand grip and core strength, and 135/95lb squat snatches are technically complex with moderate-heavy loading. The 12-minute AMRAP format prevents recovery, creating cumulative fatigue across grip, shoulders, and legs. Most average CrossFitters will struggle with the squat snatch weight and technique breakdown as fatigue accumulates, requiring scaling.

Benchmark Times for WOD

• Elite: <0:12.5
• Advanced: 0:11.5-0:10.5
• Intermediate: 0:9.5-0:8.5
• Beginner: >0:4.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and toes to bar will quickly exhaust grip and core stamina, while repeated squat snatches challenge posterior chain endurance.
• Flexibility (8/10): Squat snatch requires exceptional ankle, hip, thoracic, and shoulder mobility. Toes to bar demands significant hamstring and hip flexor flexibility for efficiency.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across three different movement patterns.
• Power (7/10): Double unders and squat snatch are highly explosive movements requiring rapid force production, though power output will decline as fatigue sets in.
• Strength (6/10): Squat snatch at 135/95 requires moderate strength, especially as fatigue accumulates. Toes to bar demands significant core and grip strength throughout.
• Speed (6/10): Fast transitions between movements and quick cycling of double unders are crucial for maximizing rounds, though heavy snatches limit overall speed.

Movements

• Squat Snatch
• Toes-to-Bar
• Double-Under

Benchmark Notes

This is a 12-minute AMRAP with 30 double unders, 6 toes to bar, and 3 squat snatch at 135/95. I'll analyze this round by round with fatigue considerations. Movement breakdown per round: - 30 Double Unders: 15-20 seconds fresh (0.5 sec/rep in rhythm) - 6 Toes to Bar: 12-18 seconds fresh (2-3 sec/rep) - 3 Squat Snatch (135/95): 15-25 seconds fresh (5-8 sec/rep for this technical movement at moderate load) - Transitions: 5-10 seconds total between movements Fresh round time: 47-73 seconds (approximately 50-60 seconds for average athletes) Fatigue progression: - Rounds 1-2: 50-60 seconds each (fresh state) - Rounds 3-4: 55-70 seconds each (10-15% slower due to grip fatigue from double unders and toes to bar) - Rounds 5-6: 65-80 seconds each (20-30% slower, squat snatch technique degrades) - Rounds 7-8: 75-95 seconds each (30-50% slower, significant grip and shoulder fatigue) - Rounds 9+: 90-120+ seconds each (major breakdown, frequent rest) The squat snatch at 135/95 is a significant limiting factor - this is a moderately heavy technical lift that will cause rapid fatigue. The combination with high-volume double unders and toes to bar creates severe grip and shoulder fatigue. Using Cindy (20-min AMRAP) as a reference anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is much more demanding due to the technical barbell work and higher skill movements, so I'm scaling down significantly. Elite athletes (L10) might complete 13+ rounds, managing the squat snatch efficiently and maintaining double under rhythm. Average athletes (L5) would likely complete 9-10 rounds as grip fatigue and snatch technique breakdown limit progress. Beginners (L1) might only complete 4-5 rounds due to the technical demands. Final targets: L10: 13+ rounds, L5: 9-10 rounds, L1: 4-5 rounds

Modality Profile

Double-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), while Squat Snatch is a weightlifting movement with external load. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.