Workout Description
For Time
60 GHD Sit-Ups
6 Rope Climbs (15 ft)
60 Alternating Pistols
50 GHD Sit-Ups
5 Rope Climbs (15 ft)
50 Alternating Pistols
40 GHD Sit-Ups
4 Rope Climbs (15 ft)
40 Alternating Pistols
30 GHD Sit-Ups
3 Rope Climbs (15 ft)
30 Alternating Pistols
Time Cap: 20 minutes
Why This Workout Is Very Hard
High volume GHDs, rope climbs, and pistols in descending chipper
Benchmark Times for Quarterfinals 21.2
- Elite: <16:00
- Advanced: 17:01-18:31
- Intermediate: 19:01-19:30
- Beginner: >20:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Massive volume of GHD Sit-Ups (180 total) will exhaust core and hip flexor stamina. 18 total Rope Climbs demand extreme upper body pulling and grip stamina. 180 total Pistols will severely tax unilateral leg stamina and balance.
- Endurance (8/10): A descending chipper (60-50-40-30 reps) of GHD Sit-Ups, Rope Climbs (6-5-4-3 reps), and Alternating Pistols, with a 20-min cap. This is a very demanding test of high-skill gymnastics, core endurance, and unilateral leg strength over a potentially long duration.
- Flexibility (8/10): Pistols demand excellent hip, knee, and ankle mobility. GHDs require hip flexor/core flexibility. Rope climbs benefit from hip/shoulder mobility.
- Strength (7/10): Rope climbs require significant upper body pulling strength. Pistols demand high unilateral leg strength and balance. GHD sit-ups require substantial core strength.
- Speed (5/10): Efficient transitions and consistent cycling through reps quickly is important given the volume and time cap. Managing fatigue on all three demanding movements is key.
- Power (4/10): Explosive pulls and leg drive for rope climbs. Dynamic movement in pistols. However, the WOD emphasizes controlled strength and stamina through high volume and skill.
Modality Profile
A pure gymnastics workout, consisting of a chipper of three distinct gymnastics movements (GHD, Rope Climb, Pistol).
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