Amanda
9-7-5 Muscle-Ups & Squat Snatches
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The workout (Rx)
Cap 20:009-7-5 reps for time of
- Ring muscle-ups
- Squat snatches 135/95 lb, 61/43 kg
| Rx load | Men | Women |
|---|---|---|
| Barbell | 135 lb (61 kg) | 95 lb (43 kg) |
Scaling Amanda
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
9-7-5 reps for time of: Banded or jumping ring muscle-ups Snatches (95/65 lb, 43/29 kg)
Beginner
9-7-5 reps for time of: Pull-ups or ring rows Bench dips Dumbbell snatches (35/20 lb, 15/10 kg)
Amanda times by level
| Level | Typical time |
|---|---|
| Beginner | Over 15:00 |
| Intermediate | 8:00–15:00 |
| Advanced | 4:30–8:00 |
| Elite | Under 4:30 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Amanda.
About Amanda
Amanda is one of the "Girls" benchmark workouts. It pairs two of the most technical movements in functional fitness, the ring muscle-up and the squat snatch, in a short 9-7-5 couplet.
The volume is low, so Amanda rewards skill and efficiency more than raw conditioning. Strong athletes finish in a few minutes. For many people, finishing the reps at all is the goal.
Tips for Amanda
- Do muscle-ups in small sets or singles you can hit every time. A failed muscle-up costs more than a planned rest.
- At this weight, squat snatches work well as quick singles. Drop and reset rather than cycling.
- Chalk up and keep your hands dry. The rings get slippery as you tire.
Amanda questions
What is the Amanda workout?
Amanda is 9, 7 and 5 reps of ring muscle-ups and squat snatches, for time. The Rx barbell is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
What is a good Amanda time?
Under 8 minutes at Rx is a strong time and under 4:30 is elite. If you're still learning muscle-ups, scale them and compare scaled times.
Do the snatches in Amanda have to be squat snatches?
Yes. The prescription calls for squat snatches, caught in a full squat. Power snatches are a common scaling. Mention it with your score.
How do I scale Amanda?
Swap muscle-ups for banded or jumping muscle-ups, or pull-ups and dips, and lighten the snatch to 95/65 lb (43/29 kg) or use dumbbells.
Who's fastest at Amanda?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.