Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (TNG no-feet power snatches at 95/65) with advanced gymnastics (muscle-up transitions) in a brutal AMRAP format with minimal rest. The 20-second work windows create intense time pressure, forcing athletes to maintain high output on technical movements while fatigued. Most average CrossFitters will struggle with the snatch technique under fatigue and lack the muscle-up progression skills, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power snatches are purely explosive movements. Muscle-up transitions also require explosive pulling power for skill development.
• Speed (8/10): 20-second AMRAPs demand maximum cycling speed and quick transitions between movements to maximize repetitions in limited time windows.
• Flexibility (7/10): Power snatches demand excellent shoulder, hip, and ankle mobility. Muscle-up transitions require significant shoulder flexibility and thoracic extension.
• Stamina (6/10): Repeated high-intensity intervals will challenge muscular endurance, especially grip and upper body stamina from continuous snatching and muscle-up transitions.
• Strength (6/10): 95/65lb power snatches require significant strength, while banded muscle-up transitions demand considerable upper body and core strength development.
• Endurance (4/10): Short 20-second intervals with 30-second rest provide moderate cardiovascular demand but insufficient duration for pure aerobic stress.

Movements

• Banded Muscle-Up Transition
• TnG No Feet Power Snatch

Benchmark Notes

This workout consists of 5 rounds alternating between 20-second AMRAP TNG No Feet Power Snatches (95/65) and 20-second AMRAP Banded Muscle Up Transitions, with 30-second rests between each station. Total work time is 3:20 with 4:30 of rest. Movement Analysis: - TNG No Feet Power Snatch (95/65): This is a technical movement requiring touch-and-go efficiency. Elite athletes can cycle these at 1.5-2 sec per rep when fresh, but the no-feet requirement adds complexity. In 20 seconds: Elite 10-12 reps, Advanced 7-9 reps, Intermediate 5-7 reps, Novice 3-5 reps. - Banded Muscle Up Transitions: These are skill-building movements focusing on the transition portion. Much faster than full muscle-ups. Elite athletes can perform 12-15 per 20 seconds, Advanced 8-12, Intermediate 6-10, Novice 4-8. Fatigue Considerations: Round 1-2: Full capacity (1.0x multiplier) Round 3-4: Slight fatigue (1.1x multiplier) Round 5: Noticeable fatigue (1.2x multiplier) The 30-second rests provide partial recovery but won't allow full restoration, especially for the grip-intensive snatches. Calculated Performance per Round: Elite (L9-L10): Round 1-2: 22-24 total reps, Round 3-4: 20-22 reps, Round 5: 18-20 reps Advanced (L7-L8): Round 1-2: 16-19 total reps, Round 3-4: 15-17 reps, Round 5: 13-15 reps Intermediate (L5-L6): Round 1-2: 12-15 total reps, Round 3-4: 11-13 reps, Round 5: 10-12 reps Novice (L1-L3): Round 1-2: 7-10 total reps, Round 3-4: 6-9 reps, Round 5: 6-8 reps Total Projected Scores: L10: 240+ reps (elite competitive athletes) L5: 160 reps (median CrossFitter) L1: 80 reps (beginner/scaled) No direct anchor match exists, but this follows similar patterns to other high-rep technical work. The combination of moderate-weight barbell cycling with gymnastic transitions creates a unique challenge emphasizing both strength endurance and skill under fatigue. Final targets: L10: 240+ reps, L5: 160 reps, L1: 80 reps

Modality Profile

Two movements: Tng No Feet Power Snatch (weightlifting with barbell) and Banded Muscle Up Transition (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics.