Amanda
For TimeA demanding couplet that combines high-skill gymnastics with heavy Olympic lifting. Amanda tests both technical proficiency and the ability to perform under fatigue.
9-7-5 reps for time
- 1Muscle-ups
- 2Squat Snatches (135/95 lb)
Beginner
12-15 minutes
Intermediate
8-10 minutes
Advanced
5-7 minutes
This is a high-skill workout that requires both technical proficiency and the ability to perform under fatigue. Break up the muscle-ups early rather than grinding to failure.
- Break muscle-ups into manageable sets from the start (3-3-3 on the round of 9)
- Rest between muscle-up sets rather than pushing to failure
- Keep snatch singles if needed to maintain proper form
- Focus on quick transitions between movements
- Use hook grip on snatches to maintain grip through fatigue
Pacing
Aim for consistent pacing across all rounds. Don't go all-out on the first round - you'll pay for it on the muscle-ups in rounds 2 and 3.
Scaled
- Pull-ups + Dips (3:1 ratio per muscle-up)
- Squat Snatches (95/65 lb) or Power Snatches
RX+
- Muscle-ups
- Squat Snatches (155/105 lb)
Elite
sub 4:00
Advanced
4:00-6:00
Intermediate
6:00-9:00
Beginner
9:00-15:00
Amanda .45
9-7-5 Muscle-ups + Squat Cleans (135/95 lb) - substitutes cleans for snatches
Amanda Light
Same rep scheme with lighter load (95/65 lb snatches)
Mary-Amanda
5 rounds alternating Amanda movements with Mary movements