Workout Description
For Time
Buy-In: 20 Burpees
150 Double-Unders
80 AbMat Sit-Ups
60 Wall Ball Shots (20/14 lb)
40 Alternating Lunges
20 Power Cleans (135/95 lb)
Cash-Out: 200 meter Row
Time Cap: 17 minutes
Why This Workout Is Medium
A chipper workout with burpee buy-in and row cash-out, featuring DUs, sit-ups, wall balls, lunges, and power cleans.
Benchmark Times for Ignite 21
- Elite: <19:15
- Advanced: 19:15-17:45
- Intermediate: 17:45-15:30
- Beginner: >15:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A chipper with a burpee buy-in, multiple movements including DUs, sit-ups, wall balls, lunges, power cleans, and a row cash-out, all within a 17-min cap, tests broad cardiovascular and muscular endurance.
- Stamina (7/10): High volume of DUs (150), sit-ups (80), wall balls (60), and lunges (40), plus moderate power cleans, challenges stamina across various muscle groups and skills.
- Power (6/10): Power cleans and wall balls are power-oriented movements. Maintaining power output through the chipper is tested.
- Speed (6/10): Efficient transitions between movements and maintaining a good pace on DUs and the row are key for finishing within the time cap.
- Strength (5/10): Power cleans at 135/95 lbs are a moderate load. Other movements are lighter or bodyweight, focusing on endurance.
- Flexibility (3/10): Requires mobility for power cleans, wall balls (squat depth), and lunges.
Modality Profile
A 7-movement chipper. Burpee (G), DU (G), Sit-up (G), Wall Ball (W), Lunge (G), Power Clean (W), Row (M). This gives 4 G, 2 W, 1 M. Profile: 57% G, 29% W, 14% M.
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