Workout Description

Why This Workout Is Hard

This workout combines technical skill demands with moderate loads under time pressure. Hang squat snatches require coordination and mobility, while alternating pistols demand unilateral strength and balance. The 4-minute AMRAP format creates intensity that will compromise form on both movements. The brief rest prevents full recovery before transitioning to box jumps and deadlifts, where accumulated leg fatigue will significantly impact performance. Most athletes will need to scale the snatch weight or pistol progression.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pistols and deadlifts combined with continuous movement patterns will heavily tax muscular endurance, especially in legs and posterior chain.
• Flexibility (8/10): Hang squat snatch requires exceptional ankle, hip, and shoulder mobility; pistols demand significant ankle and hip flexibility for proper execution.
• Endurance (7/10): Two 4-minute AMRAPs with minimal rest create significant cardiovascular demand, requiring sustained aerobic output throughout both intervals.
• Power (7/10): Hang squat snatch is highly explosive, box jumps require power output, creating significant power demands despite moderate loads used.
• Strength (6/10): Moderate loads on hang squat snatch and deadlift require solid strength base, while pistols demand significant unilateral leg strength.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds, though technical movements limit pure speed focus.

Movements

• Hang Squat Snatch
• Pistol Squat
• Deadlift
• Box Jump

Benchmark Notes

This workout consists of two 4-minute AMRAPs separated by 1 minute rest. AMRAP 1: 6 hang squat snatch (95/65) + 12 alternating pistols. AMRAP 2: 6 box jumps (24/20) + 12 deadlifts (155/105). Movement analysis: Hang squat snatch at 95/65 is moderately heavy, requiring 3-4 seconds per rep for most athletes. Alternating pistols are skill-intensive, taking 2-3 seconds each. Box jumps are quick at 1.5-2 seconds each. Deadlifts at 155/105 are moderate load, 2-3 seconds per rep. AMRAP 1 cycle time: 6 snatches (18-24 sec) + 12 pistols (24-36 sec) + transitions = 45-65 seconds per round. In 4 minutes, elite athletes complete 4-5 rounds (72-90 reps), average athletes 3-4 rounds (54-72 reps), beginners 2-3 rounds (36-54 reps). AMRAP 2 cycle time: 6 box jumps (9-12 sec) + 12 deadlifts (24-36 sec) + transitions = 35-50 seconds per round. In 4 minutes, elite athletes complete 5-6 rounds (90-108 reps), average athletes 4-5 rounds (72-90 reps), beginners 3-4 rounds (54-72 reps). Total reps: Elite 162-198, Average 126-162, Beginner 90-126. Using Cindy (20-min AMRAP) as reference anchor where L10 achieves 25-30 rounds (450 reps in 20 min = 22.5 reps/min), scaling to 8 minutes of work gives L10 target of 180 reps/min × 8 = 180-200 range. However, this workout has heavier loading and more technical movements than Cindy, so reducing by 15-20%. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

4 movements total: Pistol Squat and Box Jump are Gymnastics (bodyweight movements), while Hang Squat Snatch and Deadlift are Weightlifting (barbell movements with external load). This gives us 2 G movements and 2 W movements for a 50/50 split.