Workout Description

Why This Workout Is Very Hard

This combines heavy squat snatches (135/95) with high-skill double unders in continuous AMRAP format. The squat snatch is technically demanding and heavy for most athletes, while double unders require coordination that degrades under fatigue. No built-in rest means athletes must cycle between two challenging movements for 10 minutes straight. Most will need to scale weight significantly or substitute movements, making this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both double unders and squat snatch are highly explosive movements requiring rapid force production and coordination.
• Flexibility (8/10): Squat snatch demands exceptional mobility in ankles, hips, thoracic spine, and shoulders for proper overhead squat position.
• Speed (8/10): Fast cycling between explosive movements with minimal transition time is crucial for maximizing rounds in this short AMRAP.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates from the technical lifting.
• Strength (7/10): 135/95lb squat snatch requires substantial strength across multiple muscle groups, demanding near-maximal effort for many athletes.
• Stamina (6/10): Moderate volume over ten minutes tests muscular endurance, particularly in the shoulders and legs from repeated squat snatches.

Movements

• Squat Snatch
• Double-Under

Benchmark Notes

This 10-minute AMRAP combines 30 double-unders with 3 squat snatches at 135/95 lbs. I'll analyze this by breaking down each movement and applying fatigue over the 10-minute duration. Movement Analysis: - 30 Double-Unders: In fresh state, elite athletes can complete 30 DUs in 15-20 seconds when in rhythm. Intermediate athletes need 25-35 seconds, and beginners may need 45-60 seconds with multiple trip-ups. - 3 Squat Snatches (135/95): At this moderate-heavy load, elite athletes need 2.5-3 seconds per rep (7.5-9 seconds total), intermediate athletes need 3.5-4 seconds per rep (10.5-12 seconds), and beginners may need 5-6 seconds per rep (15-18 seconds) with longer setup times. Round Breakdown: - Round 1 (fresh): Elite 25-30 seconds, Intermediate 40-50 seconds, Beginner 65-80 seconds - Transition time: 3-5 seconds between movements - Total round time: Elite 30-35 seconds, Intermediate 45-55 seconds, Beginner 70-85 seconds Fatigue Considerations: - Double-unders maintain relatively consistent pace but trip-ups increase with fatigue - Squat snatches become significantly slower as grip fatigue and metabolic stress accumulate - By rounds 5-6, expect 20-30% slower times - By rounds 8-10, expect 40-60% slower times for most athletes Projected Performance Over 10 Minutes (600 seconds): - Elite (L9-L10): Can maintain sub-40 second rounds for 6-7 rounds, then slow to 50-60 seconds. Total: 8-9 rounds - Advanced (L7-L8): Start at 45-50 seconds, slow to 60-70 seconds by round 6. Total: 7-8 rounds - Intermediate (L5-L6): Start at 50-60 seconds, slow to 70-90 seconds. Total: 6-7 rounds - Beginner (L1-L3): Start at 70-90 seconds, may need significant rest between rounds. Total: 4-5 rounds This workout doesn't match any iconic benchmarks exactly, but shares characteristics with high-skill, moderate-load AMRAPs. The combination of coordination (double-unders) and strength (squat snatch) creates a unique challenge where both technical proficiency and power endurance matter. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Squat Snatch is a weightlifting movement (barbell with external load). Two modalities present results in 50/50 split.