Workout Description

Why This Workout Is Hard

The 30-second cap creates extreme time pressure, forcing athletes to cycle hang power snatches at 75/55 rapidly after already being fatigued from bike calories. This weight becomes significantly more challenging under severe time constraints and accumulated fatigue. The short rest periods across 8 rounds prevent full recovery, creating a brutal combination of power output demands, technical skill under fatigue, and relentless pacing that will challenge most athletes' capacity to maintain the required intensity.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hang power snatch is an explosive Olympic lift requiring rapid hip extension and speed under the bar for maximum repetitions.
• Speed (8/10): Thirty-second cap creates urgency for fast bike calories and rapid cycling of snatches to maximize repetitions per round.
• Endurance (7/10): Eight rounds with bike calories and one minute rest creates significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Flexibility (7/10): Hang power snatch demands significant hip, ankle, and shoulder mobility for proper receiving position and overhead stability throughout the movement.
• Stamina (6/10): Repeated hang power snatches will test grip and posterior chain endurance, while bike calories add muscular stamina demands over multiple rounds.
• Strength (6/10): Hang power snatch at 75/55 pounds requires moderate strength, especially as fatigue accumulates through eight rounds of maximum repetitions.

Movements

• Air Bike
• Hang Power Snatch

Benchmark Notes

This workout is 8 rounds of 30-second intervals with 7/5 calorie bike followed by max hang power snatch at 75/55 lbs, with 1 minute rest between rounds. Since it's scored as 'Reps', we're tracking total hang power snatch repetitions across all 8 rounds. Movement breakdown per round: - 7/5 calorie bike: Elite ~8-10 seconds, recreational ~12-18 seconds - Remaining time for hang power snatch: Elite ~20-22 seconds, recreational ~12-18 seconds - Hang power snatch at 75/55 lbs: Elite ~1.5-2 sec/rep, recreational ~2.5-3 sec/rep Reps per round estimates: - Elite (L9-L10): 10-12 reps per round in early rounds, degrading to 8-10 in later rounds - Advanced (L7-L8): 8-10 reps per round early, degrading to 6-8 later - Intermediate (L5-L6): 6-8 reps per round early, degrading to 4-6 later - Novice (L2-L3): 4-6 reps per round early, degrading to 2-4 later - Beginner (L1): 2-4 reps per round early, degrading to 1-3 later Fatigue considerations: - Rounds 1-2: Full capacity - Rounds 3-4: 10-15% degradation - Rounds 5-6: 20-25% degradation - Rounds 7-8: 30-40% degradation The 1-minute rest allows partial recovery but lactate accumulation will impact later rounds significantly. The bike work creates leg fatigue that affects the power generation for snatches. Total rep estimates across 8 rounds: - L10: ~280 reps (elite male) - L5: ~200 reps (average CrossFitter) - L1: ~120 reps (beginner/scaled) This follows similar patterns to high-intensity interval workouts with technical barbell movements under fatigue.

Modality Profile

Two modalities present: Bike (monostructural cardio) and Hang Power Snatch (weightlifting with barbell). Equal 50/50 split between M and W.