The GirlsFor time · Time cap 10 min
Isabel
Isabel is Grace's technical sister: 30 snatches at 135/95 lb for time. Speed under the bar and a calm, repeatable setup matter more here than raw strength.
The workout
30 snatches for time (135/95 lb, 61/43 kg)
Movement standards
- Every rep starts from the floor and finishes with the bar locked out overhead in one movement, hips and knees extended.
- Power snatch or squat snatch are both allowed.
- Rx load is 135 lb (61 kg) for men and 95 lb (43 kg) for women.
Scaling
- Use 95/65 lb (43/30 kg) or a load you can snatch with a consistent bar path when tired.
- Substitute a dumbbell snatch (alternating arms) if the barbell snatch is new.
- Keep 30 reps and aim for under 6 minutes.
What is a good Isabel time?
| Level | Result |
|---|---|
| Beginner | 7 to 12 min (scaled or Rx) |
| Intermediate | 4 to 7 min Rx |
| Advanced | 2:30 to 4 min Rx |
| Elite | under 2 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Fast singles with a 2 to 3 second reset are the standard approach.
- Keep the bar close and finish the pull; muscling the bar overhead falls apart after rep 15.
- Set your feet the same way every rep; consistency is speed.
Frequently asked questions
Log your Isabel time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.