Workout Description

Why This Workout Is Very Hard

Advanced gymnastics under high fatigue, large total volume, and a tight 15-minute cap make this a very hard test. The 100 pull-ups and 80 GHD sit-ups crush grip and midline, pistols add unilateral skill and mobility demands, and finishing with moderately heavy dumbbell push presses taxes shoulder stamina. Top athletes must manage fast sets with minimal rest.

Benchmark Times for Triple-G Chipper

• Elite: <8:00
• Advanced: 8:30-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across pull, core, squat, and press require sustained muscular output and repeatable small sets with short rest to avoid blow-ups.
• Flexibility (6/10): Pistols require ankle, hip, and knee control; GHD sit-ups demand controlled hip extension and lumbar positioning; overhead positions need shoulder mobility to lock out cleanly.
• Speed (6/10): Quick cycling and short transitions reward speed, yet pacing is vital to prevent grip and midline failure; sprinting early is rarely sustainable.
• Endurance (6/10): Sustained effort across ~10–15 minutes with a 40-calorie row demands aerobic support, but the limiter is more local muscular endurance than pure cardio capacity.
• Power (4/10): Kipping pull-ups and push presses involve hip/leg drive, but most work is cyclical rather than pure explosive power output.
• Strength (4/10): Strength matters for strict standards and locking out dumbbell push presses, but maximal strength is not the focus; loads are moderate for experienced athletes.

Movements

• Dumbbell Push Press
• Pistol
• GHD Sit-Up
• Row
• Pull-Up

Scaling Options

Scale to: 80 jumping pull-ups, 60 AbMat sit-ups, 60 box pistols, 40 cal row, 2x35/25 lb • 80 banded pull-ups, 60 GHD sit-ups, 60 alternating lunges, 40 cal row, 2x40/25 lb • 60 pull-ups, 50 AbMat sit-ups, 40 box pistols, 30 cal row, single DB push press 50/35 lb

Scaling Explanation

These options preserve the pull–core–single-leg–row–press sequence while appropriately reducing skill, load, or volume so athletes keep moving and hit the intended intensity inside the time cap.

Intended Stimulus

A fast, gritty chipper where grip and midline are the limiters. Aim for small, quick sets on pull-ups, steady GHD sit-ups, smooth pistols with minimal no-reps, a hard but controlled row, and a strong finish on the dumbbell push presses. You should feel urgent yet composed, pushing transitions while preserving your grip for the final shoulder burn.

Coach Insight

Break pull-ups early (e.g., 10s or 5s) to save grip for the finish. Keep GHDs rhythmic and pistols precise—no wasted reps. Single biggest tip: Respect your grip and midline. Tiny breaks now beat long breaks later. Avoid opening unbroken on pull-ups, collapsing posture on GHDs, sloppy depth/heel contact on pistols, and soft lockouts on the push presses.

Benchmark Notes

Times range from just beating the cap (15:00) to elite finishes near 8:00. Faster athletes hold quick sets on pull-ups, efficient GHDs, smooth pistols, a hard-but-sustainable row, and near-unbroken push presses. Slower times reflect extended rest, broken sets, and grip/midline fatigue accumulation.

Modality Profile

Most time is in gymnastics: pull-ups, GHD sit-ups, and pistols dominate volume and skill demand. The row contributes a meaningful but smaller monostructural slice. Weightlifting is limited to the final dumbbell push presses, a short but potent shoulder finisher.

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