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Workout Description

For Time 50 Walking Lunges 25 Chest-to-Bar Pull-Ups 50 Box Jumps (24/20 in) 25 Triple-Unders 50 Back Extensions 25 Ring Dips 50 Knees-to-Elbows 25 Wall Ball "2-for-1's" (20/14 lb) 50 Sit-Ups 5 Rope Climbs (15 ft)

Why This Workout Is Very Hard

Hero WOD (Chipper). High volume across 10 diverse movements including multiple high-skill gymnastics elements (C2B, Triple-Unders, Ring Dips, KTE, Rope Climbs) and an unusual Wall Ball variation. Very demanding on skill and endurance.

Benchmark Times for Cameron

  • Elite: <21:53
  • Advanced: 25:00-30:00
  • Intermediate: 35:00-40:00
  • Beginner: >50:38

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): Significant muscular stamina required for high-rep lunges, C2B pull-ups, box jumps, back extensions, ring dips, KTE, sit-ups, and rope climbs.
  • Endurance (7/10): A chipper with high volume across 10 diverse movements, including high-skill gymnastics, tests sustained effort and work capacity.
  • Strength (6/10): Chest-to-bar pull-ups, ring dips, and rope climbs require good relative upper body strength. Weighted wall balls also contribute.
  • Flexibility (5/10): Good shoulder mobility for C2B and ring dips, hip flexor mobility for KTE and lunges, and skill-specific mobility for triple-unders and rope climbs.
  • Speed (5/10): Efficiently moving through a large number of varied reps and skills is key. Triple-under proficiency implies speed and coordination.
  • Power (4/10): Wall balls and the explosive jump in box jumps are power components. The initial pull in rope climbs can also be powerful.

Modality Profile

A couplet of a gymnastics movement (Walking Lunge) and a monostructural movement (Shuttle Sprint). The structure ensures an even split between the two modalities.

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Training Profile

AttributeScoreExplanation
Endurance7/10A chipper with high volume across 10 diverse movements, including high-skill gymnastics, tests sustained effort and work capacity.
Stamina8/10Significant muscular stamina required for high-rep lunges, C2B pull-ups, box jumps, back extensions, ring dips, KTE, sit-ups, and rope climbs.
Strength6/10Chest-to-bar pull-ups, ring dips, and rope climbs require good relative upper body strength. Weighted wall balls also contribute.
Flexibility5/10Good shoulder mobility for C2B and ring dips, hip flexor mobility for KTE and lunges, and skill-specific mobility for triple-unders and rope climbs.
Power4/10Wall balls and the explosive jump in box jumps are power components. The initial pull in rope climbs can also be powerful.
Speed5/10Efficiently moving through a large number of varied reps and skills is key. Triple-under proficiency implies speed and coordination.