Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (TNG no-feet power snatches at 95/65) with advanced gymnastics (muscle-up transitions) in a brutal AMRAP format with minimal rest. The 20-second all-out intervals create massive fatigue accumulation while demanding technical precision under duress. Most average CrossFitters will struggle with the snatch weight and technique breakdown, while muscle-up transitions require significant upper body strength and coordination that deteriorates rapidly across 5 rounds.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Touch-and-go power snatches are purely explosive movements. Muscle-up transitions also require explosive pulling power for skill development.
• Speed (8/10): 20-second AMRAPs demand maximum cycling speed and quick transitions between movements to maximize repetitions in limited time windows.
• Flexibility (7/10): Power snatches demand excellent shoulder, hip, and ankle mobility. Muscle-up transitions require significant shoulder flexibility and thoracic extension.
• Stamina (6/10): Repeated high-intensity intervals will challenge muscular endurance, especially grip and upper body stamina from continuous snatching and muscle-up transitions.
• Strength (6/10): 95/65lb power snatches require significant strength, while banded muscle-up transitions demand considerable upper body and core strength development.
• Endurance (4/10): Short 20-second intervals with 30-second rest provide moderate cardiovascular demand but insufficient duration for pure aerobic stress.

Movements

• Banded Muscle-Up Transition
• TnG No Feet Power Snatch

Benchmark Notes

This workout consists of 5 rounds alternating between 20-second AMRAP TNG No Feet Power Snatches (95/65) and 20-second AMRAP Banded Muscle Up Transitions, with 30-second rests between each station. Total work time is 3:20 with 4:30 of rest. Movement Analysis: - TNG No Feet Power Snatch (95/65): This is a technical movement requiring touch-and-go efficiency. Elite athletes can cycle these at 1.5-2 sec per rep when fresh, but the no-feet requirement adds complexity. In 20 seconds: Elite 10-12 reps, Advanced 7-9 reps, Intermediate 5-7 reps, Novice 3-5 reps. - Banded Muscle Up Transitions: These are skill-building movements focusing on the transition portion. Much faster than full muscle-ups. Elite athletes can perform 12-15 per 20 seconds, Advanced 8-12, Intermediate 6-10, Novice 4-8. Fatigue Considerations: Round 1-2: Full capacity (1.0x multiplier) Round 3-4: Slight fatigue (1.1x multiplier) Round 5: Noticeable fatigue (1.2x multiplier) The 30-second rests provide partial recovery but won't allow full restoration, especially for the grip-intensive snatches. Calculated Performance per Round: Elite (L9-L10): Round 1-2: 22-24 total reps, Round 3-4: 20-22 reps, Round 5: 18-20 reps Advanced (L7-L8): Round 1-2: 16-19 total reps, Round 3-4: 15-17 reps, Round 5: 13-15 reps Intermediate (L5-L6): Round 1-2: 12-15 total reps, Round 3-4: 11-13 reps, Round 5: 10-12 reps Novice (L1-L3): Round 1-2: 7-10 total reps, Round 3-4: 6-9 reps, Round 5: 6-8 reps Total Projected Scores: L10: 240+ reps (elite competitive athletes) L5: 160 reps (median CrossFitter) L1: 80 reps (beginner/scaled) No direct anchor match exists, but this follows similar patterns to other high-rep technical work. The combination of moderate-weight barbell cycling with gymnastic transitions creates a unique challenge emphasizing both strength endurance and skill under fatigue. Final targets: L10: 240+ reps, L5: 160 reps, L1: 80 reps

Modality Profile

Two movements: Tng No Feet Power Snatch (weightlifting with barbell) and Banded Muscle Up Transition (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics.