Workout Description

Why This Workout Is Hard

The 135/95lb weight is moderate-heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. Push-ups will pre-fatigue shoulders before power snatches, then overhead squats under fatigue become the major limiting factor. The combination of moderate-heavy barbell cycling with compromised shoulders/core from push-ups, plus the technical demand of overhead squats when tired, pushes this into Hard territory.

Benchmark Times for Push Ups, P. Snatch, OHS

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Overhead squats demand exceptional ankle, hip, thoracic, and shoulder mobility. Power snatch requires full-body flexibility for proper positioning.
• Stamina (7/10): High rep push-ups combined with repeated barbell cycling will heavily tax upper body and core muscular endurance throughout.
• Power (7/10): Power snatch is an explosive Olympic lift requiring rapid force production. Overhead squats also demand power to drive out of the bottom.
• Endurance (6/10): Three rounds for time with moderate volume creates significant cardiovascular demand, especially as fatigue accumulates from the barbell movements.
• Strength (6/10): 135/95lb barbell movements require moderate to high strength levels, particularly for overhead squats which demand significant load capacity.
• Speed (5/10): For time format encourages quick transitions and steady pacing, though technical barbell movements limit maximum cycling speed potential.

Movements

• Push-Up
• Power Snatch
• Overhead Squat

Benchmark Notes

This workout combines 60 push-ups, 18 power snatches, and 27 overhead squats at 135/95 lbs across 3 rounds. I'll analyze this by comparing to Isabel (30 snatches 135/95) and considering the additional volume and complexity. Movement breakdown per round: - 20 Push-ups: 20-30 seconds fresh, but will degrade significantly due to shoulder fatigue from overhead work - 6 Power Snatches (135/95): 15-18 seconds fresh for elite, 20-25 seconds for intermediate - 9 Overhead Squats (135/95): 18-27 seconds fresh, but heavily impacted by fatigue Round-by-round analysis: Round 1 (fresh): Push-ups 25s, Power Snatches 15s, OH Squats 20s, transitions 10s = 70s Round 2 (fatigued): Push-ups 35s (+40% shoulder fatigue), Power Snatches 18s, OH Squats 25s, transitions 12s = 90s Round 3 (heavily fatigued): Push-ups 45s (+80% fatigue), Power Snatches 22s, OH Squats 32s, transitions 15s = 114s Total elite time: ~274s (4:34) Comparing to Isabel anchor (30 snatches 135/95): L10: 90-130s, L5: 260-320s, L1: 480-660s. This workout has 18 snatches but adds 60 push-ups and 27 overhead squats, creating significant shoulder and core fatigue. The overhead squats particularly compound the difficulty as they require the same overhead position as snatches but with added squat volume. The push-ups will heavily fatigue the shoulders before the overhead work, and the overhead squats will be extremely challenging after power snatches. This creates a multiplicative fatigue effect rather than additive. Adjusting from Isabel: The reduced snatch volume (-40%) is more than offset by the push-up and overhead squat volume, plus the fatigue interaction. Expecting times roughly 2.3-2.5x Isabel due to the compound fatigue effects. Final targets - L10: 300s (5:00), L5: 450s (7:30), L1: 780s (13:00)

Modality Profile

Push-Up is gymnastics (bodyweight), Power Snatch and Overhead Squat are weightlifting (barbell movements). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.