Workout Description

Movements

• Squat Snatch
• Row
• Double-Under

Benchmark Notes

This workout is scored by max row calories after completing the prescribed barbell and double under work within the 16-minute cap. Breaking down the prerequisite work: Round 1 (50 DU + 5 Squat Snatch 95/65): DU at 0.5 sec/rep = 25 sec, Squat Snatch at moderate load 2.5 sec/rep = 12.5 sec, transition 5 sec = 42.5 sec total. Round 2 (40 DU + 4 Squat Snatch 115/75): DU = 20 sec, Snatch slightly heavier = 3 sec/rep = 12 sec, transition 5 sec = 37 sec. Round 3 (30 DU + 3 Squat Snatch 135/95): DU = 15 sec, heavier snatch = 3.5 sec/rep = 10.5 sec, transition 5 sec = 30.5 sec. Round 4 (20 DU + 2 Squat Snatch 155/105): DU = 10 sec, heavy snatch = 4 sec/rep = 8 sec, transition 5 sec = 23 sec. Round 5 (10 DU + 1 Squat Snatch 185/120): DU = 5 sec, very heavy snatch = 5 sec, transition to rower 10 sec = 20 sec. Total prerequisite work = 153 sec (2:33). This leaves approximately 13:27 for rowing. However, many athletes will struggle with the heavier snatches, especially 155+ and 185/120, which may require multiple attempts or cause complete failure. Elite athletes (L10) completing all work in 3-4 minutes could row 25+ calories. Advanced athletes (L8-L9) finishing in 4-6 minutes get 18-22 calories. Intermediate athletes (L5-L7) may struggle with heavy loads, finishing prerequisite work in 8-12 minutes, leaving time for 8-15 calories. Novice athletes (L1-L3) likely cannot complete the heaviest snatches within the time cap, achieving only 2-6 calories.