Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches (175/115 is near 1RM for many) with high-skill toes-to-bar under significant fatigue. The ascending weight scheme forces athletes to hit heavy singles when already compromised from rowing and T2B. The 3-minute rest prevents complete recovery between rounds. Most athletes will struggle with the final snatch attempts and T2B grip endurance, requiring significant scaling of weights or movements.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Squat snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility. Toes to bar requires significant shoulder and hamstring flexibility.
• Strength (8/10): Heavy squat snatches at 135-175lbs require significant strength, especially as loads increase and fatigue accumulates from previous movements.
• Power (8/10): Squat snatches are highly explosive movements requiring rapid force development. Rowing also demands power output for calorie accumulation.
• Endurance (7/10): Three rounds with rowing intervals and 3-minute rest periods create significant cardiovascular demand while allowing partial recovery between efforts.
• Stamina (6/10): Moderate volume of toes to bar will challenge grip and core stamina, while rowing calories accumulate muscular endurance demands.
• Speed (4/10): While transitions matter, the heavy loads and technical movements limit cycling speed. Rest periods reduce overall speed demands.

Movements

• Squat Snatch
• Toes-to-Bar
• Row

Benchmark Notes

This is a high-intensity workout with 3 rounds of mixed rowing, gymnastics, and heavy Olympic lifting with 3-minute rest periods. Each round follows a descending calorie/rep pattern with ascending weight. Round 1: 30/24 cal row (90-120 sec), 15 T2B (25-40 sec), 3 squat snatch at 135/95 (15-25 sec), 20/16 cal row (60-80 sec), 10 T2B (18-30 sec), 2 squat snatch at 155/105 (12-20 sec), 10/8 cal row (30-40 sec), 5 T2B (10-15 sec), 1 squat snatch at 175/115 (5-8 sec). Fresh round time: 265-338 sec. Round 2 with moderate fatigue (1.1x): 292-372 sec. Round 3 with significant fatigue (1.2x): 318-406 sec. Total work time: 875-1116 sec. Adding 6 minutes of prescribed rest (360 sec) gives total workout time of 1235-1476 sec. This is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) which has L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec for work time only. However, this workout is significantly more demanding with higher volume rowing, more T2B reps, and heavier snatches in later sets, plus the 6 minutes of rest. Scaling Amanda upward by ~2.5x for the additional volume and complexity: L10: 1050-1200 sec, L5: 1800-2100 sec, L1: 2700-3450 sec. The prescribed rest makes this a paced workout rather than a sprint, so times will be more compressed. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Squat Snatch (weightlifting with barbell). Equal distribution with slight emphasis on weightlifting.