Workout Description

Why This Workout Is Hard

This chipper-style workout combines moderate volume with increasingly technical movements as fatigue accumulates. The initial bodyweight section is manageable, but HSPUs appear when athletes are pre-fatigued, followed by dynamic movements (box jumps, K2E) that require core strength and coordination. The workout ends with high-volume wall balls and burpees when athletes are most exhausted, creating a significant metabolic challenge. Most athletes will need 25-35 minutes to complete.

Benchmark Times for Thanksgiving Sampler Platter

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extensive upper body demands through pull-ups, push-ups, HSPUs, and K2E, combined with leg-intensive movements create substantial muscular endurance requirements.
• Endurance (8/10): High volume across multiple rounds with varied movements creates significant cardiovascular demand. The descending round scheme maintains intensity throughout the entire workout.
• Flexibility (7/10): Handstand push-ups, knees-to-elbows, and overhead positions for wall balls require significant shoulder mobility and core flexibility.
• Speed (6/10): Descending round scheme encourages faster transitions and cycle rates as volume decreases, culminating in burpees that demand quick turnover.
• Power (5/10): Box jumps, kettlebell swings, and wall balls incorporate explosive movements, balanced with grinding strength endurance work.
• Strength (4/10): Handstand push-ups and moderate-weight kettlebell swings provide some strength demands, but focus is more on endurance than maximal strength.

Movements

• Wall Ball
• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee
• Knees-to-Elbow
• Sit-Up
• Box Jump
• Handstand Push-Up
• Pull-Up

Scaling Options

Round 1: Ring rows or jumping pull-ups, knee push-ups, reduce squat depth. Round 2: Pike push-ups or DB press, reduce KB weight to 35/26lb. Round 3: Step-ups or lower box height, hanging leg raises or V-ups. Round 4: Reduce wall ball weight to 14/10lb, anchor feet for sit-ups. Burpees: Step-back version or reduce to 30 reps. For volume, reduce each round count by 1 (4-3-2-1 format).

Scaling Explanation

Scale if unable to perform 3+ strict pull-ups, hold handstand against wall, or complete 10 unbroken burpees. Priority is maintaining consistent movement through all rounds - rest should be strategic, not forced by failure. Target completion time is 25-35 minutes. Scale to preserve intensity and quality movement patterns. Athletes should finish each mini-chipper before hitting severe muscle failure.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-35 minutes) with descending volume and increasing technical demand. Primary challenge is maintaining work capacity across varied movement patterns while managing fatigue. Each mini-chipper tests different aspects - basic gymnastics, overhead stability, explosive power, and core strength - culminating in pure conditioning.

Coach Insight

Break this into 5 distinct chunks and pace accordingly. Round 1 (Pull-ups/Push-ups/Squats): Quick but controlled pace, break push-ups at 5-5. Round 2 (HSPU/KB): Singles or doubles on HSPU, unbroken KB swings. Round 3 (Box Jumps/K2E): Step-down from box jumps, cluster K2E into sets of 5. Round 4 (Wall Balls/Sit-ups): Steady rhythm on wall balls, quick sit-ups. Final burpees: Sets of 10 with brief rest. Keep transitions under 10 seconds between movements.

Benchmark Notes

This is a complex chipper-style workout with multiple rounds of different movements. Let's break it down: 1. First section (5 rounds of pull-ups/push-ups/air squats): - Similar to Cindy movement pattern but with fewer reps - Fresh state: ~45-60 sec per round - Fatigue multiplier increasing from 1.0x to 1.3x by round 5 - Total time: 300-360 sec for elite 2. Second section (4 rounds HSPU/KB swings): - HSPU will be limiting factor - Fresh HSPU sets: 15-20 sec per set - KB swings: 25-30 sec per set - Fatigue from previous section: 1.2x multiplier - Total time: 240-300 sec for elite 3. Third section (3 rounds box jumps/K2E): - Box jumps: 25-30 sec per set - K2E: 30-35 sec per set - Cumulative fatigue: 1.3x multiplier - Total time: 180-240 sec for elite 4. Fourth section (2 rounds wall balls/sit-ups): - Wall balls: 40-45 sec per set - Sit-ups: 45-50 sec per set - Heavy fatigue: 1.4x multiplier - Total time: 160-200 sec for elite 5. Final 50 burpees: - Fresh pace: 3-4 sec per rep - Severe fatigue: 1.5x multiplier - Total time: 180-240 sec for elite Total transitions between sections: ~60-90 sec elite This workout most closely resembles Angie in volume and movement pattern, but with more varied movements. Using Angie's anchor points (L10: 900-1080 sec) as a base, we add ~10% for increased complexity and transitions. Final targets: Male L10: 960 sec (16:00) Male L5: 1440 sec (24:00) Male L1: 2400 sec (40:00) Female L10: 1140 sec (19:00) Female L5: 1620 sec (27:00) Female L1: 2700 sec (45:00)

Modality Profile

8 gymnastics movements (Pull-Up, Push-Up, Air Squat, Handstand Push-Up, Box Jump, Knees-to-Elbow, Sit-Up, Burpee) and 2 weightlifting movements (Kettlebell Swing, Wall Ball). No monostructural movements present. 8/10 = 80% gymnastics, 2/10 = 20% weightlifting.

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