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Workout Description

For Time 21 Weighted Pistols (65/45 lb dumbbell) 15 Clean-and-Jerks (185/135 lb) 9 Muscle-Ups 15 minutes Rest Then For Time: 21 Parallette Handstand Push-Ups 15 Snatches (165/115 lb) 9 Muscle-Ups

Why This Workout Is Very Hard

Two separate 'For Time' chippers involving high skill and heavy weights, separated by a long rest. Tests capacity across two distinct efforts.

Benchmark Times for Split Chipper

  • Elite: <27:30
  • Advanced: 30:01-32:31
  • Intermediate: 35:01-37:31
  • Beginner: >45:15

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): Part 1: 21 weighted pistols (65lb DB), 15 C&J (185lb), 9 MUs. Part 2: 21 Parallette HSPU, 15 Snatches (165lb), 9 MUs. Both parts demand exceptional stamina in unilateral leg strength, heavy Olympic lifting, and high-skill gymnastics (pulling/pushing).
  • Strength (9/10): Weighted pistols (65/45lb DB), C&J (185/135lb), Parallette HSPU, and Snatches (165/115lb) are all very heavy or high-skill strength movements. Muscle-Ups also require high relative strength. This WOD is extremely strength-dominant across both parts.
  • Power (9/10): Clean-and-Jerks and Snatches are peak power movements. Muscle-Ups are explosive. Maintaining high power output for heavy lifts and gymnastics in two separate, intense efforts is critical.
  • Flexibility (8/10): Requires excellent mobility for weighted pistols (hip/ankle), C&J (front rack, squat, overhead), Snatches (overhead squat), Parallette HSPU (shoulder/wrist), and Muscle-Ups (shoulder/wrist).
  • Endurance (7/10): Two separate 'For Time' chippers with a 15-minute rest in between. Each chipper (Weighted Pistols/C&J/MUs and Parallette HSPU/Snatches/MUs) is a potent metabolic challenge. The rest allows for significant recovery, but the combined effort tests the ability to repeat high-intensity work.
  • Speed (6/10): Efficient cycling of all movements and minimizing rest within each chipper is key. Utilizing the 15-min rest effectively to recover for the second equally demanding chipper is crucial.

Modality Profile

A balanced chipper with monostructural (Row, Double-Unders), gymnastics (Toes-to-Bar, Box Jumps), and weightlifting (Wall Balls) components.

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These WODs similar to Split Chipper share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance7/10Two separate 'For Time' chippers with a 15-minute rest in between. Each chipper (Weighted Pistols/C&J/MUs and Parallette HSPU/Snatches/MUs) is a potent metabolic challenge. The rest allows for significant recovery, but the combined effort tests the ability to repeat high-intensity work.
Stamina9/10Part 1: 21 weighted pistols (65lb DB), 15 C&J (185lb), 9 MUs. Part 2: 21 Parallette HSPU, 15 Snatches (165lb), 9 MUs. Both parts demand exceptional stamina in unilateral leg strength, heavy Olympic lifting, and high-skill gymnastics (pulling/pushing).
Strength9/10Weighted pistols (65/45lb DB), C&J (185/135lb), Parallette HSPU, and Snatches (165/115lb) are all very heavy or high-skill strength movements. Muscle-Ups also require high relative strength. This WOD is extremely strength-dominant across both parts.
Flexibility8/10Requires excellent mobility for weighted pistols (hip/ankle), C&J (front rack, squat, overhead), Snatches (overhead squat), Parallette HSPU (shoulder/wrist), and Muscle-Ups (shoulder/wrist).
Power9/10Clean-and-Jerks and Snatches are peak power movements. Muscle-Ups are explosive. Maintaining high power output for heavy lifts and gymnastics in two separate, intense efforts is critical.
Speed6/10Efficient cycling of all movements and minimizing rest within each chipper is key. Utilizing the 15-min rest effectively to recover for the second equally demanding chipper is crucial.