Workout Description
AMRAP in 14 minutes
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb
30 cleans, 135/95 lb
20 muscle-ups
Why This Workout Is Hard
Open WOD (AMRAP Chipper). 14 mins: row, T2B, wall balls, moderate cleans (135lb), muscle-ups. Tests well-roundedness/skill/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 14-minute AMRAP chipper: 60-cal row, 50 T2B, 40 wall balls, 30 cleans (135/95lb), 20 muscle-ups. This tests well-roundedness across monostructural cardio, high-volume gymnastics, moderate conditioning, moderate lifting, and high-skill gymnastics, demanding significant endurance to complete or get far.
- Stamina (8/10): High volume of T2B (core/grip), wall balls (legs/shoulders), and cleans (back/legs/grip), plus rowing and muscle-ups, will test broad muscular stamina. Muscle-ups at the end are a major stamina/skill test when fatigued.
- Power (7/10): Cleans, wall balls, and muscle-ups are all power-generating movements. Rowing also has a power component. Maintaining power across this long, varied chipper is key.
- Strength (6/10): Cleans at 135/95 lbs are a moderate load. Muscle-ups require significant relative upper body strength. Wall balls contribute to strength demand through volume.
- Flexibility (5/10): Requires mobility for T2B (hamstrings, shoulders), wall balls (squat), cleans (front rack, squat if applicable), and muscle-ups (shoulder/wrist).
- Speed (5/10): Efficient transitions between movements and consistent pacing are crucial. Managing fatigue to be able to perform muscle-ups at the end is a major factor.
Modality Profile
A 5-movement chipper. Row (M), TTB (G), Wall Ball (W), Clean (W), Muscle-up (G). This gives 2 G, 1 M, 2 W. Profile: 40% G, 20% M, 40% W.
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