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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