Workout Description

Why This Workout Is Medium

Large partner chipper with mostly bodyweight and light implements. Movement complexity is mixed (rope climbs and ring dips elevate skill), but overall load is light and shared between two athletes. Despite a long 30+ minute time domain, the partner format reduces individual density and allows strategic rest, keeping the computed difficulty in the Medium range for most Rx teams.

Benchmark Times for Beast Mode 24

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across many movements tax shoulders, grip, and hips. Success hinges on repeating small sets consistently with short rests and clean transitions.
• Endurance (7/10): Long, steady output over 25–35 minutes with shared work encourages aerobic pacing and recovery while your partner moves. Heart rate stays elevated but sustainable for most of the workout.
• Power (4/10): Explosive elements exist (box jumps, wall balls, swings), but volume and pacing reduce peak power demand. Focus is on repeatable submaximal efforts.
• Flexibility (3/10): Standard ROM demands: full depth squat, overhead positions for wall balls and swings, and hip extension on GHD/back extension. No extreme mobility requirements.
• Speed (3/10): This is not a sprint. Short, sustainable sets with smooth transitions beat raw speed, especially with grip-intensive gymnastics late in the chipper.
• Strength (2/10): Implements are light to moderate and there are no heavy barbell lifts. The test emphasizes volume tolerance more than max force production.

Movements

• Kettlebell Swing
• Walking Lunge
• Dumbbell Hang Squat Clean
• Ring Dip
• Sit-Up
• Rope Climb
• Back Extension
• Wall Ball Shot
• Box Jump
• Pull-Up
• Double-Under
• Knees-to-Elbows

Scaling Options

Scale to: Lighter implements (53/35 or 44/26 KB; 20/15 DB; 14/10 WB; step-ups) • Jumping Pull-Up + Box/Bench Dip + Hanging Knee Raise; 2 rope pulls per climb • 60–75% of Rx volume across movements

Scaling Explanation

These options preserve the chipper’s flow and grip stimulus while matching capacity by reducing loading, sharpening gymnastics to achievable progressions, and trimming volume so athletes maintain consistent sets and safe mechanics.

Intended Stimulus

A steady, grindy partner effort. Share work to maintain consistent pacing and protect grip for the back half (ring dips, knees-to-elbows, rope climbs). Sets should stay short enough to avoid failure—think 5–15 reps—and transitions should be quick. Finish feeling taxed but not blown up, with a strong final push through wall balls and rope climbs.

Coach Insight

Pace it with small, quick sets and deliberate transitions. Switch before technical failure, especially on gymnastics. The one tip: Protect your grip. Break early on pulls and stay relaxed on swings and double-unders. Common mistakes: Oversized opening sets, ignoring movement order, and rushing rope climbs with blown forearms. Breathe and keep your sets honest.

Benchmark Notes

Times represent total finish for an Rx partner team sharing reps as desired. L1 is a new-to-Rx pair likely near the cap; L5 is a solid intermediate pair moving steadily; L9 is an elite pair with short sets, crisp transitions, and minimal rest.

Modality Profile

The workout is predominantly gymnastics/bodyweight (lunges, pull-ups, box jumps, ring dips, knees-to-elbows, sit-ups, back extensions, rope climbs). Weightlifting volume centers on kettlebell swings, dumbbell hang squat cleans, and wall balls. Monostructural is limited to a short double-under set, so it’s a small fraction of total time.

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