Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill movements (HSPU, bar muscle-ups) with significant volume in an unbroken ladder format, followed immediately by heavy front squat testing. The unbroken requirement prevents strategic rest, creating massive fatigue accumulation. Bar muscle-ups alone limit most athletes, and attempting a 2RM front squat after this volume is extremely demanding. The 30-minute cap adds time pressure to an already skill and strength-intensive workout.

Benchmark Times for SNAKE BITE

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of bodyweight movements (air squats, HSPU) and bar muscle ups across ascending/descending rep schemes heavily taxes muscular endurance.
• Endurance (7/10): The 400m runs and continuous movement patterns across multiple rounds create significant cardiovascular demand, though broken by strength work.
• Strength (7/10): Bar muscle ups require significant upper body strength, while the 2RM front squat directly tests maximal strength capacity.
• Flexibility (6/10): Handstand push-ups demand shoulder mobility, bar muscle ups require thoracic extension, and front squats need ankle/hip flexibility.
• Power (5/10): Bar muscle ups are explosive pulling movements, though the high rep ranges shift focus toward strength-endurance rather than pure power.
• Speed (4/10): 30-minute time cap allows for moderate pacing, though unbroken requirements create urgency in movement execution and transitions.

Movements

• Front Squat
• Air Squat
• Run
• Bar Muscle-Up
• Handstand Push-Up

Benchmark Notes

This complex workout has three distinct phases: (1) ascending ladder 5-10-15-20-25 unbroken DUs, (2) 3 rounds of 400m run + 20 air squats + 15 HSPUs + 9 bar muscle-ups, (3) descending ladder 25-20-15-10-5 unbroken DUs, plus finding a 2RM front squat. The 30-minute cap suggests this is scored for time completion rather than load lifted. Phase 1 - Ascending DU ladder (5+10+15+20+25 = 75 total DUs): Elite athletes can maintain ~0.5 sec/DU in unbroken sets with minimal rest between rounds. Estimated 40-60 seconds total including transitions. Phase 2 - 3 rounds of mixed modal work: Using Helen (3x400m run + 21 KB swings + 12 pull-ups) as anchor with L10 at 450-510 sec, but this version is significantly harder. Each round: 400m run (75-120 sec), 20 air squats (20-30 sec), 15 HSPUs (120-180 sec in complex workout), 9 bar muscle-ups (45-90 sec), plus transitions (15-30 sec). Total per round: 275-450 sec for elite, scaling to 450-750 sec for recreational. Three rounds with fatigue: Round 1 (1.0x), Round 2 (1.15x), Round 3 (1.3x). Elite total: ~900 sec, recreational: ~1800 sec. Phase 3 - Descending DU ladder (25+20+15+10+5 = 75 total DUs): Similar to Phase 1 but with accumulated fatigue. Estimated 50-80 seconds including transitions. Phase 4 - 2RM Front Squat: In a 30-minute capped workout, this would be quick singles building to a heavy double, estimated 3-5 minutes for experienced athletes. Total time estimates: Elite (L10): 1000-1100 sec, Average (L5): 1700-1900 sec, Recreational (L1): 2500-2900 sec. The 30-minute cap (1800 sec) falls between L5 and L4 levels, suggesting many athletes would hit the time cap. Final targets - L10: 1320 sec (22:00), L5: 1800 sec (30:00 - time cap), L1: 2700 sec (45:00 if no cap existed).

Modality Profile

5 movements total: 3 Gymnastics (Air Squat, Handstand Push-Up, Bar Muscle-Up), 1 Monostructural (Run), 1 Weightlifting (Front Squat). 3/5 = 60% G, 1/5 = 20% M, 1/5 = 20% W.