Workout Description

Why This Workout Is Easy

A high-volume chipper using only a PVC pipe/broomstick for barbell movements, interspersed with runs. Focuses on movement pattern endurance.

Benchmark Times for Broomstick Mile

• Elite: <14:15
• Advanced: 15:01-17:31
• Intermediate: 20:01-22:31
• Beginner: >32:31

Training Focus

This workout develops the following fitness attributes:

• Flexibility (5/10): Performing high reps of OHS, Snatches, Front Squats, etc., even with a PVC, requires and can reinforce good mobility in shoulders, hips, ankles, and thoracic spine.
• Endurance (4/10): A high-volume chipper using only a PVC pipe/broomstick for barbell movements (BS, FS, OHS, SP, PP, PJ, HC, SN - 25 or 50 reps each), interspersed with 4x400m runs. Focuses on movement pattern endurance and light cardiovascular work.
• Speed (4/10): Maintaining a good running pace and cycling efficiently through the PVC movements is key for overall time. Focus is on smooth, continuous movement.
• Stamina (3/10): High reps of unweighted barbell patterns test muscular endurance for those specific movement patterns and maintaining positions, but without significant load. Runs add to overall light stamina demand.
• Strength (1/10): Minimal strength required due to using only a PVC pipe. Focus is on technique and movement quality over load.
• Power (1/10): No significant power development due to lack of load. Focus is on movement efficiency.

Modality Profile

This workout uses a PVC pipe for all 'barbell' movements, making them effectively gymnastics/calisthenics exercises focused on movement patterns. This is paired with 4x400m runs. The profile is an even 50/50 split between G and M.

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