For TimeMetconBenchmark
King Snatch
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
10Chest-to-Bar Pull-Up
10Power Snatch
15 calAssault Air Bike
20AbMat Sit-Up
25Single-Under
Coaching Tips
Strategy
- 1Pace yourself during the Chest-to-Bar Pull-Ups to avoid fatigue before the snatches.
- 2Try to keep the Power Snatches unbroken if possible to maintain fluidity.
- 3On the Assault Air Bike, maintain a steady pace rather than going all out to save energy for the next movements.
- 4Utilize a steady rhythm with the AbMat Sit-Ups, focusing on core activation, and avoid rushing them for better quality.
- 5Single-Unders can be done quickly; if you trip, take a breath and reset instead of letting it disrupt your flow.
Safety Considerations
Technical Focus
Ensure proper shoulder engagement during pull-ups to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Row(Easy pace to warm up the body.)
Mobility:
- 8 each side Shoulder Stretch(Focus on opening up shoulders.)
- 8 each side Hip Flexor Stretch(Loosen up hips for better movement.)
- 10 Cat-Cow Stretch(Engage and loosen the core and spine.)
Activation:
2 rounds- 5 Chest-to-Bar Pull-Up(Focus on form.)
- 5 Power Snatch (lightweight)(Use a light barbell to activate the movement.)
- 10 Sit-Ups(Engaging core in the warmup.)
Scaling Options
Intermediate
Reduce weights for Power Snatch, maintain pull-ups, and adjust bike calories accordingly.
- 1
chest to bar pull up
- 2
power snatch
Weight: 75/55 lbs (34/25 kg)
- 3
assault air bike
Adjust calories to 10.
- 4
abmat sit up
- 5
single under
Scaled
Reduce to assisted pull-ups, lower barbell weight significantly, and adjust bike calories.
- 1
chest to bar pull up
Banded Pull-Ups or Ring Rows.
- 2
power snatch
Weight: 45/35 lbs (20/16 kg)
- 3
assault air bike
Adjust calories to 5.
- 4
abmat sit up
- 5
single under
Option for step-ups.