Workout Description

Why This Workout Is Very Hard

Open WOD (Chipper). Pull-ups/DUs/Thrusters (95lb), then C2B/DUs/Thrusters (115lb), then Bar MU/DUs/Thrusters (135lb). Demanding gymnastics/weight progression.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Cycling through three progressively harder triplets will severely tax pulling stamina (PU, C2B, BMU), calf/coordination stamina (DUs), and leg/shoulder stamina for thrusters at increasing loads. Grip will be a major factor.
• Endurance (8/10): For time (12-min cap). A chipper: 21 Pull-Ups, 42 DUs, 21 Thrusters (95lb); then 18 C2B, 36 DUs, 18 Thrusters (115lb); then 15 Bar MUs, 30 DUs, 15 Thrusters (135lb). This is a very demanding test of gymnastics progression, skill (DUs), and increasing thruster load, all requiring significant conditioning.
• Strength (7/10): Thruster load increases from light (95lb) to moderate (115lb) to moderate-heavy (135lb). Gymnastics progress from Pull-Ups 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 (PU/C2B/BMU) and DUs 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 thrusters at all loads. Full range for pull-ups/C2B. Excellent shoulder/wrist mobility for Bar Muscle-Ups. Wrist/shoulder for DUs.
• Speed (6/10): Efficient cycling of all movements and minimizing rest is key. Proficiency in DUs and all gymnastics variations is crucial for a fast time within the cap.

Modality Profile

A complex chipper. Pull-up (G), DU (G), Thruster (W), C2B (G), Bar MU (G). This gives 4 G, 1 W. Profile: 80% G, 20% W.

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