Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is moderately heavy for most athletes, but the continuous 5-round format with no built-in rest creates significant fatigue accumulation. Double unders and toes-to-bar will tax grip and shoulders before each snatch attempt, while the overhead position becomes increasingly difficult to maintain. The combination of skill demands under fatigue and moderate loading without recovery makes this challenging for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders and squat snatch are highly explosive movements requiring rapid force production and coordination throughout.
• Stamina (8/10): High volume of double unders and toes to bar will tax grip and core stamina significantly across multiple rounds.
• Flexibility (8/10): Squat snatch demands exceptional overhead and hip mobility, while toes to bar requires significant hamstring and shoulder flexibility.
• Endurance (7/10): Five rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with double unders driving heart rate up.
• Strength (6/10): 135/95 squat snatch requires substantial strength, though only 3 reps per round limits pure strength demand.
• Speed (6/10): Fast cycling through double unders and quick transitions between movements are crucial for maintaining intensity across rounds.

Movements

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

Benchmark Notes

This is a 5-round AMRAP with 20 double unders, 7 toes to bar, and 3 squat snatch at 135/95. Each round contains 30 total reps. Movement analysis: Double unders at 0.5 sec each = 10 seconds fresh, toes to bar at 2 sec each = 14 seconds fresh, squat snatch at 135 lbs requiring 4-5 sec each = 15 seconds fresh. Fresh round time approximately 39 seconds plus 5-8 seconds transitions = 47 seconds per round. However, this workout has significant fatigue factors: squat snatch is highly technical and demanding, toes to bar taxes grip after double unders, and the combination creates cumulative fatigue. Round-by-round breakdown with fatigue: Round 1: 47 sec, Round 2: 52 sec (1.1x), Round 3: 58 sec (1.25x), Round 4: 68 sec (1.45x), Round 5: 82 sec (1.75x). Total projected time for 5 complete rounds: 307 seconds (5:07). Most athletes will not complete all 5 rounds due to the heavy squat snatch and grip fatigue. Elite athletes (L9-L10) complete all 5 rounds, advanced athletes (L6-L8) complete 4+ rounds, intermediate athletes (L4-L5) complete 4+ rounds, and beginners (L1-L3) complete 2-4 rounds. The squat snatch at 135/95 is a significant limiting factor - many athletes will need to break these into singles after round 2-3, and some may need to scale the weight. Toes to bar will also break down significantly due to grip fatigue from double unders. No direct anchor match, but this shares characteristics with other high-skill, moderate-volume AMRAPs. Final targets: L10: 5.0 rounds, L5: 4.4 rounds, L1: 2.5 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.