Benchmark training
9-7-5 reps of muscle-ups and snatches (135/95 lb). Advanced gymnastics meets Olympic lifting.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
135 lb
Women · Rx
95 lb
Workout format
for time
Workout context
Amanda is an advanced Girl WOD benchmark that combines two technical movements: muscle-ups and snatches. Named in the CrossFit tradition, it requires both gymnastics and weightlifting proficiency.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale muscle-ups significantly. This workout requires advanced skills.
PacingTake time on muscle-ups
MovementStrict muscle-up transitions
ScalingPull-ups + dips instead of MU
Coach noteMuscle-ups are the limiter
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Work for sets of 3-5 muscle-ups. Snatches should be touch-and-go.
PacingMuscle-ups: 5-4, 4-3, 5 OR break as needed
MovementKipping muscle-ups
ScalingScale weight if MU capable
Coach noteMuscle-ups tire fast
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Unbroken muscle-ups and fast snatches. Sub-4:00 is the target.
PacingMuscle-ups unbroken if possible
MovementEfficient muscle-up kip
ScalingRx only
Coach noteSub-3:00 is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Muscle-ups are the challenge
Snatches are recovery
Practice muscle-up transitions
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.