Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery through alternating work periods. The 135/95lb hang power snatches are moderate weight with very low volume (3 reps), and lateral barbell burpees, while challenging, are manageable at 6 reps. The double-unders create some fatigue but partners share the load. The work-to-rest ratio allows adequate recovery between efforts, preventing significant fatigue accumulation that would elevate difficulty.

Benchmark Times for PARTNER SNAPPER

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume double unders combined with repeated hang power snatches and burpees will exhaust grip, shoulders, and legs significantly.
• Power (8/10): Double unders and hang power snatches are highly explosive movements, with burpees requiring power for quick transitions.
• Endurance (7/10): Partner format with continuous double unders and barbell work creates sustained cardiovascular demand over multiple rounds with minimal rest.
• Strength (6/10): Hang power snatches at 135/95 require moderate strength, while lateral barbell burpees add functional strength demands throughout.
• Speed (6/10): Partner format creates urgency to cycle quickly through movements, especially double unders and transitions between exercises.
• Flexibility (5/10): Hang power snatch requires good shoulder and hip mobility, while burpees demand basic flexibility for ground-to-standing transitions.

Movements

• Lateral Burpee Over Bar
• Hang Power Snatch
• Double-Under

Benchmark Notes

This is a partner workout with 5 rounds of shared double-unders followed by 2 rounds of alternating barbell work. Movement breakdown: Double-unders (50 per round × 5 rounds = 250 total per person): At 0.5 sec per rep in rhythm, this is 125 seconds fresh, but with partner coordination and fatigue across 5 rounds, estimate 150-180 seconds total. Hang Power Snatch (135/95): Each partner does 3 reps × 2 rounds = 6 total reps. At moderate-heavy load, 3-4 seconds per rep fresh, with fatigue 4-5 seconds per rep = 24-30 seconds of lifting per person. Lateral Barbell Burpees: Each partner does 6 reps × 2 rounds = 12 total reps. These are complex movements taking 5-6 seconds per rep fresh, 6-8 seconds with fatigue = 72-96 seconds per person. Transitions and coordination: Partner workouts add coordination time, equipment sharing, and rest periods. Estimate 60-90 seconds total for transitions and partner switches. Total time estimate: 150-180 (DU) + 24-30 (Snatch) + 72-96 (Burpees) + 60-90 (transitions) = 306-396 seconds base time. This workout combines high-skill movements (double-unders, snatches) with metabolic stress (burpees), similar to a scaled version of benchmark workouts but with partner coordination complexity. Using Helen (7:30-8:30 elite) as a reference point for mixed modal partner work, adjusting for the shorter duration but higher skill requirement. Elite athletes (L10) should complete this in 12-14 minutes, while recreational athletes (L1) may take 28-30 minutes due to double-under inefficiency and snatch technique limitations. Final targets: L10: 12:00, L5: 20:00, L1: 30:00

Modality Profile

Double-Under and Lateral Burpee Over Bar are gymnastics movements (bodyweight coordination and bodyweight movement respectively), while Hang Power Snatch is a weightlifting movement with external load. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.