FOR TIME
3 Rounds:
barbell weight:
distance:
time cap: 7 min
The power snatch and overhead walking lunge both demand solid overhead stability and barbell cycling, but the loads stay in the intermediate range with no advanced gymnastics or heavy lifting.
How we determine the levelThe light snatch load and short 3-round structure point to a high-power effort where athletes can move fast with minimal planned rest, even though the overhead lunges add some fatigue and control demands. For a moderately fit athlete, this lands in a short time domain that should feel like a hard push near redline rather than a paced effort.
4–7 minutesWorkouts from the World Fitness Project
4 rounds for time of 25 toes-to-bar, 500m run, and 15 overhead squats.
Complete as fast as possible of short rope climbs, handstand walk with pirouettes, weighted double-unders, then repeat to finish.
Complete as fast as possible of rowing, burpee box jump overs, goblet squats, ski erg, burpee box jump overs, and dumbbell thrusters.
