Workout Description
For Time
100 Hang Power Snatches (75/55 lb)
100 Push Presses (75/55 lb)
100 Sumo Deadlift High-Pulls (75/55 lb)
100 Front Squats (75/55 lb)
Why This Workout Is Medium
Girl WOD (Chipper). Very high volume (400 total reps) with light-moderate weight (75lb) across four barbell movements, primarily testing muscular endurance and mental toughness.
Benchmark Times for Andi
- Elite: <47:30
- Advanced: 47:30-42:30
- Intermediate: 42:30-35:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extreme muscular stamina required for 100 reps of each movement, particularly shoulders/grip for snatches, chest/triceps for push-ups, core for sit-ups, and legs for squats.
- Endurance (8/10): High volume chipper (400 total reps) will significantly tax cardiovascular endurance.
- Speed (5/10): Maintaining a consistent, sustainable pace and cycling reps efficiently across all movements.
- Power (4/10): Hang power snatches have a power component, but endurance dominates due to volume.
- Strength (3/10): Hang power snatch at 75/55lb is light, focus is on volume; other movements are bodyweight.
- Flexibility (3/10): Basic ROM for all movements; snatch requires some shoulder/hip mobility.
Modality Profile
A high-volume couplet of a weightlifting movement (Hang Power Snatch) and a gymnastics movement (Push-up). The 100 reps of each create an even G/W split.
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