Workout Description

Why This Workout Is Very Hard

This is a high-volume chipper (440+ reps) with significant barbell cycling, advanced gymnastics (HSPU/CTB), and no built-in rest. The movement sequencing creates compound fatigue - grip-intensive movements are spread throughout, shoulder-heavy movements stack up (HSPU/Jerks/OHS), and leg volume accumulates. The 95/65lb barbell becomes increasingly challenging as fatigue builds. Most athletes will take 35-45 minutes with forced breaks.

Benchmark Times for Contact 22 Finale

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The volume of 22 reps across multiple movements, especially with grip-intensive exercises like pull-ups, snatches, and rope climbs, tests muscular endurance extensively.
• Endurance (8/10): High volume of mixed movements with significant cardiovascular demand from running, rowing, and continuous work across 22 different movements creates substantial aerobic challenge.
• Flexibility (7/10): Significant mobility demands from overhead squats, snatches, handstand push-ups, and full-range squatting movements require good flexibility throughout.
• Speed (7/10): Quick transitions between 22 different movements and cycling moderate weights efficiently is crucial for overall workout performance.
• Power (6/10): Multiple explosive movements including box jumps, snatches, jerks, and wall balls, though fatigue will impact power output.
• Strength (5/10): Moderate loads (95/65 lbs) across multiple barbell movements require strength, but weights are submaximal to allow for higher volume work.

Movements

• Wall Ball
• Thruster
• Medicine Ball Clean
• Back Squat
• Kettlebell Swing
• Air Squat
• Overhead Squat
• Power Clean
• Chest-to-Bar Pull-Up
• Burpee
• Bar Hang
• Snatch
• Overhead Walking Lunge
• Rope Climb
• Jerk
• Deadlift
• Run
• Box Jump
• Handstand Push-Up
• Row
• Pull-Up

Scaling Options

Reduce barbell weight to 75/55 or 65/45 lb based on capacity. Sub ring rows or banded pull-ups for strict/CTB pull-ups. Pike push-ups or DB press for HSPU. Reduce wall ball/med ball weight to 14/10 lb. Lower box height to 20/16". Jumping pull-ups for rope climbs. Scale volume to 15-18 reps per movement. Consider 16" box step-ups instead of jumps when fatigued.

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any movement when fresh or if barbell cycling is inconsistent. Priority is maintaining steady movement with good form - better to reduce load/complexity and keep working than long breaks between attempts. Target time cap of 40 minutes. Scale to preserve intended conditioning stimulus rather than turning into strength practice. If multiple gymnastics movements are challenging, choose consistent modifications you can sustain throughout.

Intended Stimulus

Long-duration, mixed-modal workout targeting oxidative and glycolytic energy systems over 25-35 minutes. High volume with moderate loads creates significant metabolic and muscular endurance challenge. Tests mental fortitude and movement efficiency across multiple modalities. Primary focus is on conditioning with skill elements (HSPU, CTB, rope climbs) adding technical demands.

Coach Insight

Break this into 4-5 manageable chunks mentally. Start controlled on run and barbell movements - you'll need that energy later. Quick singles on technical movements (snatches, cleans) after fatigue sets in. Break sets of 22 into 8-7-7 or 6-6-5-5 early. Minimize transition time between movements but take 10-15 seconds to reset breathing when switching implements. Save larger sets for simpler movements (air squats, wall balls). Watch form on posterior chain movements (deadlifts, KB swings) as fatigue accumulates.

Benchmark Notes

This is a long chipper-style workout with 22 reps of multiple movements. Analysis approach: 1. Movement breakdown (male times): - 200m Run: 35s - 22 Snatches: 22 × 3s = 66s - 22 Pull-Ups: 22 × 2s = 44s - 22 MB Cleans: 22 × 2s = 44s - 22 Plank-Push-Ups: 22 × 3s = 66s - 22 Wall Balls: 22 × 2.5s = 55s - 22 Deadlifts: 22 × 2s = 44s - 22 Air Squats: 22 × 1.5s = 33s - 22 OH Lunges: 22 × 3s = 66s - 22 Box Jumps: 22 × 2s = 44s - 22 Power Cleans: 22 × 2.5s = 55s - 2×20s Bar Hang: 40s - 22 cal Row: ~60s - 22 HSPU: 22 × 3s = 66s (with fatigue) - 22 Back Squats: 22 × 2.5s = 55s - 22 CTB Pull-Ups: 22 × 2.5s = 55s - 22 Bar Burpees: 22 × 4s = 88s - 22 Thrusters: 22 × 3s = 66s - 22 Jerks: 22 × 3s = 66s - 2 Rope Climbs: 2 × 15s = 30s - 22 OHS: 22 × 3s = 66s - 22 KB Swings: 22 × 2s = 44s Base time: ~1240s Factors applied: 1. Transition time between movements (~20 transitions): +180s for elite 2. Fatigue multiplier on back half: ×1.2 3. Set breaks for gymnastics/barbell: +180s This workout is most similar to a long chipper like DT or Kelly but with more volume. Using Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) as anchor: - Kelly L10: 930-1050s (M) / 1020-1170s (F) - Kelly L5: 1260-1440s - Kelly L1: 1800-2100s This workout has ~40% more volume than Kelly, so times adjusted up proportionally. Final targets: Male: L10: 19:00 (1140s) L5: 29:00 (1740s) L1: 45:00 (2700s) Female: L10: 21:00 (1260s) L5: 32:00 (1920s) L1: 50:00 (3000s)

Modality Profile

Of 22 movements: 9 Weightlifting (Back Squat, Deadlift, Jerk, Kettlebell Swing, Medicine Ball Clean, Overhead Squat, Power Clean, Snatch, Thruster), 8 Gymnastics (Air Squat, Bar Hang, Box Jump, Burpee, Chest-to-Bar Pull-Up, Handstand Push-Up, Overhead Walking Lunge, Pull-Up, Plank Push Up, Rope Climb), and 2 Monostructural (Row, Run). Rounded to nearest 10% for clean numbers.