Workout Description

Why This Workout Is Very Hard

This workout combines high-skill muscle-up progressions with moderate-weight snatches under severe time pressure. The 20-second AMRAP format prevents recovery between movements, while the technical demands of false grip holds and muscle-up transitions require significant upper body strength and coordination. The combination of barbell cycling fatigue immediately followed by advanced gymnastics skills, repeated across 5 rounds, creates multiple limiting factors that will challenge even experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power snatches emphasize explosive hip extension and speed under the bar, making this primarily a power-dominant workout.
• Stamina (8/10): High volume of power snatches combined with challenging gymnastic holds and transitions will severely tax upper body muscular endurance.
• Flexibility (7/10): Power snatches require full overhead mobility, while muscle up transitions and ring positions demand exceptional shoulder and thoracic flexibility.
• Strength (6/10): 95/65lb power snatches require significant strength, while false grip holds and muscle up positions demand considerable upper body strength.
• Speed (6/10): AMRAP format with short time domains rewards fast cycling of snatches and quick transitions between gymnastic movements.
• Endurance (4/10): Five rounds with short work periods and brief rests creates moderate cardiovascular demand, but intervals prevent sustained aerobic stress.

Movements

• Dead Hang
• Dip Hold
• TnG No Feet Power Snatch

Benchmark Notes

This workout is scored by total reps completed across 5 rounds of TNG No Feet Power Snatches (95/65). Each round has two 20-second AMRAP windows separated by muscle-up transition work. Let me break this down: Movement Analysis: - TNG No Feet Power Snatch at 95/65 lbs requires catching in power position without foot movement - This is technically demanding and limits cycle time compared to regular power snatches - Fresh state: elite athletes ~2.5 sec/rep, intermediate ~3.5 sec/rep, novice ~5 sec/rep - 20-second windows allow: Elite 7-8 reps, Intermediate 5-6 reps, Novice 3-4 reps per window Fatigue Considerations: - Round 1-2: Full capacity (1.0x multiplier) - Round 3: Slight fatigue (1.1x multiplier) - Round 4: Moderate fatigue (1.2x multiplier) - Round 5: Significant fatigue (1.3x multiplier) - Muscle-up transitions between windows provide some recovery but tax grip/shoulders Rep Calculation by Level: - L10 (Elite): 8+8+7+7+6 = 36 reps per round × 2 windows = 72 reps/round × 5 rounds = 360 total... but this seems too high - More realistic: L10 gets 7+7+6+6+5 = 31 reps per round × 2 = 62 reps/round × 5 = 310 total - Adjusting down due to technical demands and no-feet requirement Final Estimates: - L10: ~280 reps (56 per round average) - L5: ~200 reps (40 per round average) - L1: ~120 reps (24 per round average) No direct anchor matches this format, but the technical snatch work and short time domains suggest lower rep counts than typical AMRAP workouts. The levels reflect the high skill requirement and limited cycle time of TNG no-feet snatches.

Modality Profile

4 movements total: Tng No Feet Power Snatch (W), Dead Hang (G), Toe Nail Muscle Up Transition (G), Dip Hold (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).