Workout Description
For time (15 min cap for 21.3+21.4 combined)
Part 1 (21.3):
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Why This Workout Is Very Hard
Open WOD (Chipper). 3 sections w/ rest: FS/T2B, FS/C2B, FS/Bar MU (all moderate weight). Very demanding gymnastics progression/endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Cycling front squats, a high-skill pull, and thrusters for 3 progressively harder sections will severely tax core/grip stamina (T2B/C2B/BMU), leg/shoulder stamina (FS/thrusters), and overall ability to maintain output as skill and load increase.
- Endurance (8/10): For time (15-min cap for 21.3 & 21.4 combined). Three sections, each with 15 front squats (95/65lb then 115/75lb then 135/85lb), 30 reps of a gymnastics pull (T2B, then C2B, then Bar MU), and 15 thrusters (same weight as FS). 1 min rest between sections. This is a very demanding test of gymnastics progression, lifting endurance, and managing fatigue with short rests.
- Strength (7/10): Barbell loads increase from light (95lb) to moderate (115lb) to moderate-heavy (135lb). Gymnastics progress from T2B to C2B to Bar Muscle-Ups, demanding increasing relative strength. This tests strength endurance under increasing challenge.
- Power (7/10): Thrusters are an explosive movement. Kipping gymnastics (T2B/C2B/BMU) also utilize power. Maintaining power output as load and skill difficulty increase is critical.
- Flexibility (6/10): Requires good front rack, squat, and overhead mobility for FS/thrusters. Hamstring/shoulder mobility for T2B/C2B. Excellent shoulder/wrist mobility for Bar Muscle-Ups.
- Speed (6/10): Efficient cycling of all movements and minimizing rest within work periods is key. Utilizing the 1-min rest effectively to recover for the next harder section is crucial.
Modality Profile
A complex chipper. Front Squat (W), TTB (G), Thruster (W), C2B (G), Bar MU (G). This gives 3 G, 2 W. Profile: 60% G, 40% W.
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