Workout Description

Why This Workout Is Hard

A long, high-volume chipper with 10 movements at 50 reps each. Tests broad fitness and endurance.

Benchmark Times for Miagi

• Elite: <65:00
• Advanced: 65:00-55:00
• Intermediate: 55:00-45:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A very long chipper with 10 movements, each for 50 reps (500 total reps). This is an extreme test of cardiovascular fitness and overall endurance across a multitude of modalities and skills.
• Stamina (9/10): Massive volume across deadlifts, double KB swings, push-ups, C&J, pull-ups, KB taters, box jumps, wall climbs, KTE, and DUs. This will exhaust muscular stamina in nearly every conceivable way – lifting, pulling, pushing, core, jumping, skill.
• Strength (6/10): Deadlifts and C&J at 135/95 lbs are moderate loads that become very challenging with 50 reps each. Double KB swings (24/16kg each) and KB taters are also significant. Pull-ups, push-ups, KTE, wall climbs test relative strength endurance.
• Power (6/10): C&J, KB swings/taters, box jumps, and DUs all have power components. Maintaining power output through such an extreme volume and variety is a significant challenge.
• Flexibility (5/10): Requires mobility for a wide range of movements including deadlifts, C&J (squat, overhead), KB swings/taters, pull-ups, KTE, wall climbs (shoulder/wrist), and box jumps.
• Speed (3/10): Pacing is absolutely critical for this ultra-endurance chipper. Efficient transitions and consistent movement are far more important than maximal speed on any single element due to the extreme length and volume.

Modality Profile

A massive 10-movement chipper. DL (W), DB KBS (W), Push-up (G), C&J (W), Pull-up (G), KB Tater (W), Box Jump (G), Wall Climb (G), KTE (G), DU (M). This gives 5 G, 1 M, 4 W. Profile: 50% G, 10% M, 40% W.

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