WOD: Mount Umunhum — Thrusters, Bikes, & Snatches
Today’s Workout: “Mount Umunhum”
Format: 9-Minute Interval AMRAP (Every 3 Minutes)
Every 3 minutes, for 9 minutes, complete:
- 15/12 Calorie Bike
- 15 Thrusters (95/65 lbs)
Score: Total rounds and reps completed across all 3 intervals.
What Makes This Workout Effective
“Mount Umunhum” pairs two of the most demanding full-body movements in fitness: the assault bike and the barbell thruster.
The Thruster combines a front squat with a push press, transferring power from your legs all the way through your shoulders. It is the ultimate test of functional capacity. Paired with the Assault Bike, this workout spikes your heart rate immediately and floods your legs with lactic acid.
The interval format (Every 3 Minutes) is a trap for the ego. You need to sprint hard enough to earn rest before the next 3-minute window begins, but if you redline too early in round one, you won’t recover for round two. This teaches pacing, recovery under stress, and sheer mental grit.
Strength & Olympic Lifting
Before the conditioning piece, today features a heavy lifting session focusing on absolute lower-body strength and Olympic weightlifting precision:
1. Snatch Complex: Power Snatch + Hang Snatch (5 sets) 2. Heavy Hang Snatch: 4 sets of 1 rep @ 80-90% 3. Snatch Balance: 3 sets of 2 reps @ 85%+
Scaling Options — Every Level Welcome
| Level | Bike | Thrusters |
|---|---|---|
| Rx (As Prescribed) | 15/12 Calories | 95/65 lbs |
| Scaled | 12/9 Calories | 65/45 lbs |
| Beginner | 10/7 Calories (or Row) | 45/35 lbs or Dumbbells |
Every workout at CrossFit MYO is scaled to your ability. If a barbell thruster is too advanced or your mobility is restricted, our coaches will swap it out for dumbbell thrusters or goblet squats. The goal is the stimulus, not the specific weight.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 15 min | Dynamic stretching, empty barbell flow, bike warmup |
| Oly Tech | 25 min | Snatch progressions and heavy singles |
| WOD | 15 min | ”Mount Umunhum” — Interval AMRAP (incl. setup) |
| Mobility | 5 min | Couch stretch + shoulder rollouts |
Total class time: approximately 60 minutes.
Movement Glossary
If you’re new to CrossFit, here’s what today’s key movements mean:
Thruster: A seamless combination of a front squat and an overhead press. You hold the barbell at your shoulders, squat below parallel, and use the momentum of standing up to drive the bar overhead.
Power Snatch: Pulling the barbell from the ground and catching it overhead in a partial squat.
Hang Snatch: Starting the snatch with the barbell hanging at your hips rather than resting on the floor. It forces you to generate incredible hip power since you don’t have the momentum from the floor.
Snatch Balance: A drill where the bar starts on your back, and you aggressively drop under it into a full overhead squat. It builds confidence in catching heavy weight low.
Frequently Asked Questions
What does “Every 3 Minutes” mean?
At the 0:00 mark, you perform the bike and thrusters as fast as possible. If it takes you 2 minutes, you get 1 minute of rest. At the 3:00 mark, you start again. At the 6:00 mark, you do it a third time.
I have bad knees, should I avoid thrusters?
Not necessarily, but you should avoid pain. If barbell thrusters bother your knees, our coaches will evaluate your squat mechanics and offer pain-free alternatives like light dumbbell front squats or wall balls.
Do I need Olympic lifting experience to join?
No! Our classes are designed to teach you. During the snatch portion of the class, beginners use an empty barbell or a PVC pipe to learn the mechanics safely under a coach’s watchful eye.
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