BenchmarksBenchmark · The Girls
Amanda
Muscle-ups and heavy squat snatches in a short, savage descent.
4–12 min
Typical time
The workout9-7-5 Reps For Time
9-7-5 reps for time of:
Muscle-ups
Squat Snatch: 61/43 kg
4–12 min
Log your resultStimulus & strategy
Amanda is short but ruthless: muscle-ups paired with heavy squat snatches in a 9-7-5 descent that rewards elite gymnastics and barbell skill. The snatch is heavy enough that fast singles are usually smarter than touch-and-go, and the muscle-ups will test your shoulders while your heart rate spikes. Keep transitions tight; this one is over fast if you don't stall.
Standards
- · Squat snatch Rx: 61 kg men / 43 kg women, received in a full overhead squat
- · Muscle-up: from a hang to full support above the rings, arms locked out at the top
- · Complete the muscle-ups before the snatches in each round (9, then 7, then 5)
Scaling
- · Reduce snatch load, or substitute power snatch + overhead squat
- · Banded or jumping muscle-ups, or sub chest-to-bar pull-up + dip
- · Scale reps to 6-4-2 to keep the stimulus fast
Coaching tips
- · Take the snatches as fast, confident singles: resetting beats missing a heavy rep.
- · Attack the muscle-ups in small sharp sets before your grip fatigues.
- · Keep moving between stations; the whole workout can be under six minutes.
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