GARAGE GYM WORKOUT
For time:
21 power snatches
21 pull-ups
100 single-unders
15 power snatches
15 pull-ups
100 single-unders
9 power snatches
9 pull-ups
100 single-unders
– ladies: 55 lb (25 kg) barbell
– gents: 75 lb (35 kg) barbell
Score: total time.
Intensity: moderate.
Aim: 12-15 minutes.
Instructions:
This is a stamina workout with a classic countdown rep scheme. Choose a light-to-moderately heavy barbell that allows you to complete each round of power snatches in no more than 3 sets. Alternate arms as you like. Pull-ups are strict and try to complete them in 5-6’s. Keep a relaxed pace during the single-unders.
You can complete 12/15 calories air bike or rowing instead of the single-unders. You can substitute pull-ups with band- or leg-assisted pull-ups.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
10 scapula pull-ups
10 push-ups
1 minute single-unders
Complete 3-4 sets of 5-6 weighted pull-ups, or practice pull-up progression if you haven’t mastered the movement yet.
Power snatch:
6 snatch-grip deadlifts with empty barbell
6 snatch high pulls with empty barbell
6 hang power snatches with empty barbell
6 power snatches with empty barbell
4 power snatches with light load
4 power snatches with workout load
2-3 sets of power snatches with a moderate-to-heavy load
Extra work:
3 supersets of:
12 strict ring dips
45-60 seconds plank hold
20 banded triceps pull down
– Rest 2 minutes between supersets.
APARTMENT WORKOUT
For time:
22 dumbbell power snatches
18 ring pull-ups
100 single-unders
16 dumbbell power snatches
12 ring pull-ups
100 single-unders
10 dumbbell power snatches
6 ring pull-ups
100 single-unders
– ladies: 25 lb (12 kg) dumbbell
– gents: 35 lb (15 kg) dumbbell
Score: total time.
Intensity: moderate.
Aim: 12-15 minutes.
Instructions:
This is a stamina workout with a classic countdown rep scheme. Choose a light-to-moderately heavy dumbbell that allows you to complete each round of power snatches in no more than 2 sets. Pull-ups are strict and try to complete them in 5-6’s. Keep a relaxed pace during the single-unders.
You can complete 12/15 calories air bike or rowing instead of the single-unders. You can substitute pull-ups with band- or leg-assisted pull-ups.
Warm-up:
10 Spiderman lunges with rotation (5 left, 5 right)
10 scapula pull-ups
10 push-ups
1 minute single-unders
Complete 3-4 sets of 5-6 weighted pull-ups, or practice pull-up progression if you haven’t mastered the movement yet.
Dumbbell power snatches:
10 snatch-grip deadlifts with a broomstick
10 overhead squats with a broomstick
Dumbbell power snatches with light load 5 left, 5 right arm
Dumbbell power snatches with workout load 5 left, 5 right arm
Extra work:
3 supersets of:
12 strict ring dips
45-60 seconds plank hold
20 banded triceps pull down
– Rest 2 minutes between supersets.