Workout Description

Why This Workout Is Very Hard

A challenging chipper combining elements of Fran, Elizabeth, and Diane with decreasing reps but increasing weight/skill. Tests broad fitness.

Benchmark Times for Frianebeth

• Elite: <18:45
• Advanced: 18:45-16:16
• Intermediate: 16:16-13:01
• Beginner: >13:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cycling through thrusters, cleans, deadlifts, pull-ups, ring dips, and HSPU tests broad muscular stamina in pushing, pulling, and lifting patterns.
• Strength (8/10): Features moderate thrusters (95/65), heavier squat cleans (135/95), and even heavier deadlifts (225/155). Ring dips and HSPU require significant relative strength.
• Power (8/10): Thrusters, cleans, and kipping gymnastics movements are all power-dominant. Maintaining power across different loads and skills is tested.
• Endurance (7/10): A chipper combining elements of Fran, Elizabeth, and Diane (21-15-9 reps of thrusters/pull-ups, cleans/ring dips, deadlifts/HSPU) creates a high-intensity metabolic challenge across varied movements and loads.
• Speed (7/10): Efficient transitions between movements and fast cycling of reps within each couplet are crucial for a good time in this demanding chipper.
• Flexibility (5/10): Requires mobility for thrusters, cleans (front rack, squat), deadlifts, pull-ups, ring dips (shoulder extension), and HSPU (shoulder flexion).

Modality Profile

A chipper with multiple weightlifting movements (Thrusters, Squat Cleans, Deadlifts) and gymnastics movements (Pull-Ups, Ring Dips, Handstand Push-Ups). Weightlifting dominant.

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