Workout Description

Why This Workout Is Hard

The squat snatch at 135/95 is moderately heavy for most athletes, requiring significant skill and power. Combined with continuous 12-minute AMRAP format, fatigue accumulates quickly as athletes cycle between coordination-demanding double unders, heavy Olympic lifting, and metabolically taxing burpees. The barbell weight forces most to break up snatches early, while movement interference between grip-intensive double unders and technical lifting under fatigue creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders require explosive calf power, squat snatch is pure power from floor to overhead, burpees demand repeated explosive hip extension.
• Stamina (8/10): High-volume double unders and lateral burpees will test muscular endurance, especially in shoulders, calves, and core over multiple rounds.
• Flexibility (8/10): Squat snatch demands exceptional overhead mobility, ankle flexibility, and hip mobility to achieve full depth receiving position consistently.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): Fast cycling through double unders and quick transitions between movements are crucial for maximizing rounds in the 12-minute window.
• Strength (6/10): Squat snatch at 135/95 requires moderate to heavy loading for most athletes, demanding significant strength in the full-body pulling pattern.

Movements

• Lateral Bar-Over Burpee
• Squat Snatch
• Double-Under

Benchmark Notes

This 12-minute AMRAP combines three challenging movements: 30 double-unders (15 seconds fresh, scaling to 20+ seconds with fatigue), 3 squat snatches at 135/95 (9-12 seconds fresh, scaling to 15-18 seconds with fatigue), and 6 lateral burpees over barbell (24-30 seconds fresh, scaling to 35-45 seconds with fatigue). Round 1 takes approximately 48-57 seconds for elite athletes. The squat snatch at 135/95 is a significant limiting factor - this is a moderately heavy load that will force singles with rest between reps as fatigue sets in. Double-unders will break into smaller sets (15-10-5) in later rounds. Lateral burpees become increasingly taxing on the posterior chain already fatigued from snatches. Applying fatigue multipliers: Round 1 (1.0x): 48-57s, Round 2 (1.05x): 50-60s, Round 3 (1.1x): 53-63s, Round 4 (1.2x): 58-68s, Round 5 (1.3x): 62-74s, Round 6 (1.4x): 67-80s, Round 7 (1.5x): 72-86s, Round 8 (1.6x): 77-91s. Elite athletes (L10) complete 8-9 rounds, intermediate (L5) complete 6 rounds, beginners (L1) complete 3-4 rounds. This workout has no direct anchor match, but the squat snatch component relates to Isabel (30 snatches at 135/95). Isabel L10 times are 90-130 seconds, suggesting elite athletes can maintain roughly 4-5 seconds per snatch when fresh. In this workout, 3 snatches per round with fatigue and other movements suggests 9-18 seconds per round for snatches alone, which aligns with our calculations. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Double-Under and Lateral Bar-Over Burpee are gymnastics movements (bodyweight coordination and bodyweight movement), while Squat Snatch is weightlifting. With 2 gymnastics and 1 weightlifting movement, this gives approximately 67% gymnastics and 33% weightlifting.