Amanda
Muscle-ups and squat snatches in a descending ladder. One of the most skill-demanding Girl WODs.
- Format
- Ladder
- Time cap
- 10 mins
- Level
- elite
Ladder
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Open in FizAmanda is a ladder workout by Fiz, built from 2 movements, with a 10 mins cap. It is set at elite level.
About Amanda
Amanda is a nine, seven, five ladder of muscle-ups and squat snatches. It is the most skill-gated benchmark there is: two movements that a large majority of trained athletes cannot perform at all, in a workout short enough that anyone who can perform them finishes in a few minutes.
Twenty-one muscle-ups, twenty-one squat snatches
The rep count is deliberately low because the movements are so expensive. A muscle-up is a pull-up and a dip fused into one continuous transition, and a squat snatch takes the bar from the floor to locked out overhead while you receive it in the bottom of a squat. Both demand precision, both degrade quickly under fatigue, and both punish a rushed rep with a failure that costs three times what the rep was worth. The descending ladder exists so that the sets shrink at exactly the rate your capacity does.
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Singles on the barbell, small sets on the rings
There is almost no case for touch-and-go squat snatches here. Reset every rep, take a breath, and protect the overhead position — a missed snatch at speed is the one genuinely risky moment in the workout. On the rings, break the set of nine into threes from the start; a failed muscle-up drops you to the floor and demands a full re-mount, and two failures cost more than every planned rest combined. Move steadily between the two rather than pausing after each set, because the transitions are where a good Amanda time comes from.
What's a good Amanda time
Under five minutes is a strong Amanda and the very best athletes go under three. Five to eight is a good competitive time and most athletes who own both movements finish between eight and the ten-minute cap. If muscle-ups are not yet available, scale to a jumping muscle-up or a chest-to-bar pull-up and ring dip couplet rather than skipping the pattern, and drop the snatch load before you drop the squat — receiving the bar overhead in a squat is the skill this workout exists to test.