For TimeMetconBenchmark
King Snatch
5 Rounds
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
5 Rounds for Time:
5Chest-to-Bar Pull-Up
10Power Snatch
15 calAssault Air Bike
20AbMat Sit-Up
25Single-Under
Coaching Tips
Strategy
- 1Pace yourself to avoid fatigue in later rounds; split your reps as needed.
- 2Focus on smooth transitions between movements to save time.
- 3Try to keep the Chest-to-Bar Pull-Ups unbroken if possible to maintain momentum.
- 4For the Power Snatches, ensure proper technique to protect your lower back during fatigue.
- 5Use quick bursts on the Assault Bike, but be cautious not to over-extend to maintain effort levels across rounds.
- 6Use Single-Unders as a recovery movement—focus on efficiency rather than speed.
Safety Considerations
Technical Focus
Ensure full extension at the bottom of pull-ups.
Recommended Warm-Up
General Cardio Warm-Up:
- 2 min easy Assault Bike - 2 min easy(Focus on a steady pace.)
Mobility Work:
- 5-10 Shoulder Stretches(Focus on shoulder and upper back mobility.)
- 5-10 Hip Flexor Stretches(Open up your hips to facilitate movement.)
- 5-10 Wrist Mobility(Ensure your wrists are ready for pull-ups and the snatches.)
Activation Mini-WOD:
2 rounds- 5 Light Power Snatches(Use light weight to warm up the movement.)
- 3-5 Band-Assisted Pull-Ups(Perform these to activate the back muscles.)
- 10 Sit-Ups(Focus on controlled movements.)
Scaling Options
Intermediate
Reduce weights and modify movement difficulty.
- 1
chest to bar pull ups
Banded Pull-Ups
- 2
power snatch
Reduce weight by ~20%.
Weight: 75/55 lbs (34/25 kg)
- 3
assault air bike
Maintain same calorie count.
- 4
abmat sit up
Standard Sit-Ups to reduce strain.
- 5
single under
Keep Single-Unders.
Scaled
Significantly reduce weights and modify all movements.
- 1
chest to bar pull ups
Ring Rows or Jumping Pull-Ups
- 2
power snatch
Reduce weight by ~40%.
Weight: 45/35 lbs (20/16 kg)
- 3
assault air bike
Maintain calorie count.
- 4
abmat sit up
AbMat Sit-Ups.
- 5
single under
March in place or perform Single-Unders.