Workout Description

Why This Workout Is Hard

Moderate-to-advanced gymnastics (C2B, TTB, double-unders), moderate barbell loads, and a chipper format push capacity and grip. Volume is substantial but not extreme, and loads are challenging yet repeatable. Most competent athletes finish between 12–24 minutes. The final set of cleans under fatigue elevates the difficulty through accumulated grip, hinge fatigue, and pacing demands.

Benchmark Times for Seven Deadly Sins

• Elite: <12:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep hinge and bodyweight work (deadlifts, burpees, TTB, box jumps) requires sustained output and smart set management to avoid early muscle fatigue, especially in grip and midline.
• Power (6/10): Explosiveness shows up on the cleans and box jumps. Efficient barbell cycling and crisp jump mechanics reward athletes who can express power without excessive fatigue.
• Endurance (6/10): 12–22 minutes of continuous work with limited rest windows, driven by jump rope, burpees, and steady pacing across the chipper promotes aerobic capacity without becoming a pure cardio piece.
• Speed (6/10): Transitions, short breaks, and efficient cycling matter. It’s not an all-out sprint, but steady, quick movement and minimal chalk breaks keep the pace high.
• Strength (5/10): 185/135 lb deadlifts and cleans demand respectable strength, especially late. It’s not a max test, but repeated moderate-load reps under fatigue require solid baseline strength.
• Flexibility (4/10): Hip and shoulder range support efficient TTB, C2B, and receiving position for cleans. Demands are noticeable but not extreme; adequate mobility improves efficiency and positions.

Movements

• Chest-to-Bar Pull-Up
• Burpee
• Toes-to-Bar
• Deadlift
• Clean
• Box Jump
• Double-Under

Scaling Options

Scale to: 155/105 lb with C2B/TTB as written • 135/95 lb + pull-ups + hanging knee raises + 150 single-unders • 95/65 lb + ring rows + 20 sit-ups + 200 single-unders

Scaling Explanation

Each option preserves the chipper flow and movement patterns while adjusting skill and load so you keep moving, maintain the intended pace, and finish near the time cap.

Intended Stimulus

A steady, aggressive chipper that taxes grip and midline while rewarding smooth transitions. Aim for controlled sets on the gymnastics, unbroken or two quick sets on the deadlifts, and crisp footwork on jump rope and box jumps. Finish with composed, fast singles on the cleans without long rests. It should feel tough but always moving.

Coach Insight

Pace the first three stations—don’t redline before the double-unders. Keep rests intentional and short. The one tip: Save your grip—break C2B/TTB early, deadlift in 2–3 sets max, then fast singles on cleans. Avoid no-rep traps: full hip/knee extension on box jumps, chest contact on C2B, toes clearly touch the bar, and set your rope before you start.

Benchmark Notes

These times represent total finish times from beginner (L1) to elite (L9). If you’re around L5, expect roughly 21 minutes. Faster athletes will live in the 12–17 minute range. Use these to choose loads and scaling that let you move steadily and finish near the time cap.

Modality Profile

Gymnastics includes C2B, TTB, burpees, and box jumps (about 36% of total reps). Monostructural is dominated by 100 double-unders (about 46%). Weightlifting comprises 30 deadlifts and 10 cleans (about 18%). The jump rope volume drives the monostructural share and overall pacing.

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