Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy overhead loading (95/65) with high-skill movements requiring significant shoulder stability and mobility. The continuous 12-minute format prevents meaningful recovery between complex movements. Power snatches fatigue the shoulders before demanding overhead squats and lunges, creating cumulative fatigue in overhead position. Most average athletes will struggle with the barbell cycling and maintaining proper overhead mechanics under fatigue, requiring weight scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume overhead work with 95/65 lbs will severely test shoulder and core stamina, especially with minimal rest between movements.
• Flexibility (8/10): Power snatches and overhead squats demand exceptional shoulder, hip, and ankle mobility for proper positioning throughout full range of motion.
• Endurance (7/10): A 12-minute AMRAP with continuous barbell work creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Power snatches require explosive hip extension and speed under the bar, though fatigue will diminish power output as workout progresses.
• Strength (6/10): Moderate barbell load at 95/65 lbs requires solid strength foundation for power snatches and overhead positions under fatigue.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavy overhead work limits maximum speed potential.

Movements

• Power Snatch
• Overhead Squat
• Alternating Overhead Reverse Lunge

Benchmark Notes

This 12-minute AMRAP contains 6 power snatches and 20 overhead movements per round at 95/65 lbs. Each round breakdown: Power Snatch (3 reps): 2.5 sec/rep fresh = 7.5 sec, Overhead Alt Reverse Lunge (10 reps): 2.5 sec/rep = 25 sec, Power Snatch (3 reps): 2.5 sec/rep = 7.5 sec, Overhead Squat (10 reps): 3 sec/rep = 30 sec. Fresh round time: ~70 sec + 10 sec transitions = 80 sec. However, this workout is extremely demanding due to continuous overhead loading and grip fatigue. The combination of snatches and overhead squats creates severe shoulder/grip fatigue. By round 3-4, athletes will need significant rest between movements. Fatigue progression: Round 1: 80 sec, Round 2: 95 sec (+19%), Round 3: 115 sec (+21%), Round 4: 140 sec (+22%), Round 5: 170 sec (+21%), Round 6: 205 sec (+21%). Cumulative times: Round 1: 80 sec, Round 2: 175 sec, Round 3: 290 sec, Round 4: 430 sec, Round 5: 600 sec, Round 6: 805 sec (13:25). Most athletes will complete 4-6 rounds. Elite athletes might push to 7+ rounds with superior technique and grip endurance. This is significantly more challenging than typical AMRAPs due to the technical demands and overhead loading pattern. No direct anchor match, but complexity suggests lower round counts than bodyweight AMRAPs. Final targets - L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

All three movements (Power Snatch, Overhead Alt Reverse Lunge, Overhead Squat) are weightlifting movements involving external load, making this a pure weightlifting workout.