Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches with increasing loads (up to 185/120) performed under fatigue from double-unders, with no built-in rest. The squat snatch is a highly technical movement that becomes exponentially harder under fatigue. The ascending weight scheme forces athletes to attempt near-maximal loads while already compromised. Most average CrossFitters will struggle with the heavier weights after the initial volume, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders and squat snatches are highly explosive movements requiring rapid force production and coordination under fatigue.
• Strength (8/10): Progressive loading from 95/65 to 185/120 pounds on squat snatches demands significant maximal strength, especially at heavier weights.
• Flexibility (8/10): Squat snatch requires exceptional overhead mobility, ankle flexibility, and hip mobility to achieve full depth receiving position under load.
• Endurance (7/10): 16-minute time cap with continuous movement from double unders to heavy snatches to rowing creates significant cardiovascular demand throughout.
• Speed (6/10): Time cap creates urgency for quick transitions between movements and efficient cycling of double unders and snatches.
• Stamina (4/10): Moderate volume of double unders and rowing, but low rep snatches limit muscular endurance demands compared to higher volume workouts.

Movements

• Squat Snatch
• Row
• Double-Under

Benchmark Notes

This workout is scored by max row calories after completing a descending ladder of double unders and squat snatches with increasing weight. The workout has a 16-minute cap and requires significant technical skill and strength endurance. Breaking down the components: 1) Double Unders: 150 total (50+40+30+20+10) - elite athletes complete in 75-90 seconds, intermediates 120-150 seconds, beginners 180-240 seconds with breaks. 2) Squat Snatches: 15 total reps across 5 different weights (95/65, 115/75, 135/95, 155/105, 185/120) - this is extremely demanding technically and physically. Elite athletes might complete the barbell work in 4-6 minutes, intermediates 6-10 minutes, beginners 8-12+ minutes or fail to complete. 3) Rowing: Remaining time for max calories. The squat snatch weights are particularly challenging - the final weight (185/120) is close to many athletes' 1RM, making completion difficult. Many athletes will not finish the barbell ladder within the time cap. Elite athletes finishing in 6-7 minutes would have 9-10 minutes for rowing (65-75 calories possible). Intermediate athletes finishing in 10-12 minutes would have 4-6 minutes for rowing (25-40 calories). Beginners may not complete the barbell work or only get 1-3 minutes of rowing (5-20 calories). The technical demands of squat snatches under fatigue, combined with the heavy loading progression, creates a significant bottleneck that limits rowing time for most athletes.

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Row (Monostructural - cyclical cardio), and Squat Snatch (Weightlifting - barbell movement with external load)