Workout Description
For Time
100 Pull-Ups
80 GHD Sit-Ups
60 Pistols (alternating legs)
40 calorie Row
20 Dumbbell Push Presses (100/70 lb)
Time Cap: 15 minutes
Why This Workout Is Extremely Hard
High volume chipper with advanced gymnastics, pistols, and heavy dumbbell push presses.
Benchmark Times for Triple-G Chipper
- Elite: <8:30
- Advanced: 10:01-11:01
- Intermediate: 12:01-13:01
- Beginner: >14:45
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Massive volume of pull-ups, GHDs, and pistols will exhaust pulling, core, and unilateral leg stamina. The row and heavy DB push presses add to overall and specific (pushing) stamina demands.
- Endurance (8/10): A chipper for time (15-min cap) with high volume gymnastics (100 Pull-Ups, 80 GHD Sit-Ups, 60 Pistols), a 40 cal row, and 20 heavy DB Push Presses (100/70lb). This is a very demanding test of broad GPP, especially gymnastics endurance and strength under fatigue.
- Strength (7/10): Dumbbell push presses with 100/70 lb dumbbells are very heavy. Pull-ups, GHDs, and pistols require significant relative strength. The WOD has a strong strength endurance component, especially at the end.
- Flexibility (6/10): Requires full range for pull-ups. Spinal/hip flexor mobility for GHDs. Excellent hip/ankle mobility for pistols. Shoulder/overhead mobility for DB push presses.
- Power (6/10): DB Push Presses are explosive. Kipping pull-ups and dynamic pistols utilize power. Rowing for cals demands power. Maintaining power after high-volume gymnastics is key.
- Speed (5/10): Efficient cycling of all movements and quick transitions are crucial to beat the 15-min cap. Proficiency in all gymnastics is vital.
Modality Profile
A chipper with multiple gymnastics movements (Pull-Ups, GHD Sit-Ups, Pistols) and a monostructural component (Row), with a final weightlifting piece (Dumbbell Push Presses). Gymnastics dominant.
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