Workout Description

Why This Workout Is Very Hard

Open WOD (Chipper Ladder). 21-15-9 DL (225lb)/HSPU, then 21-15-9 DL (315lb)/HSW. Extremely demanding strength/skill combination.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Deadlifts start heavy (225lb) and get very heavy (315lb). HSPU require significant relative strength. Handstand walks demand exceptional shoulder and core strength/stability. This WOD is very strength-dominant.
• Stamina (8/10): Cycling moderate-to-heavy deadlifts with HSPU, then very heavy deadlifts with HSW, demands significant posterior chain/grip stamina, pushing stamina, and shoulder/core stability for HSW, all against a tight clock.
• Endurance (7/10): For time (9-min cap). Part 1: 21-15-9 of Deadlifts (225/155 lb) and Handstand Push-Ups. Part 2: 21-15-9 of heavier Deadlifts (315/205 lb) and 50ft Handstand Walks. This is a sprint testing strength and high-skill gymnastics under extreme intensity, very similar to 18.4 but with slightly different DL weights for women in part 1.
• Power (7/10): Deadlifts, if performed with speed, are a power movement. Kipping HSPU utilize power. Maintaining power output with increasing loads and skill demands is critical.
• Speed (7/10): This WOD is a race against the clock. Fast cycling of all movements and minimal rest is crucial. Proficiency in HSW is a major factor for speed in Part 2.
• Flexibility (5/10): Requires good hamstring/hip mobility for deadlifts at all loads. Shoulder/wrist mobility for HSPU and HSW.

Modality Profile

A couplet of a weightlifting movement (Deadlift) and a gymnastics movement (HSPU). The stimulus is evenly split between G and W.

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These WODs similar to Open 20.3 share comparable training demands, time domains, and movement patterns.