Workout Description

Why This Workout Is Medium

Hero WOD (Chipper). Weighted step-ups, 3 rounds (moderate PC/sit-ups/DL @ 95lb), row cash-out. Tests moderate strength/conditioning.

Benchmark Times for Northrup

• Elite: <35:00
• Advanced: 35:00-33:00
• Intermediate: 33:00-28:00
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (6/10): A chipper involving weighted step-ups, then 3 rounds of a light barbell triplet (power cleans, sit-ups, deadlifts at 95/65 lb), followed by a row cash-out. This tests moderate strength endurance and conditioning across varied movements.
• Stamina (6/10): Performing 26 weighted step-ups, then 3 rounds of 17 PCs, 19 sit-ups, 21 DLs (all at 95lb), plus a 31-cal row, tests leg, core, and light lifting stamina.
• Speed (5/10): Efficient transitions between movements and maintaining a consistent pace on the step-ups, barbell cycling, and row are key for a good time.
• Strength (4/10): Barbell loads (95/65 lb) are light, focusing on cycling endurance. Weighted step-ups (95/65 lb on back) provide a moderate unilateral strength stimulus.
• Power (4/10): Power cleans have an explosive component. Rowing also involves power per stroke. The focus is more on sustained effort with light loads.
• Flexibility (3/10): Requires mobility for step-ups, power cleans, deadlifts, and sit-ups. Basic rowing mobility.

Modality Profile

A G/M workout with a gymnastics component (Pull-ups) and a monostructural component (Run).

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