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

Training Profile

AttributeScoreExplanation
Endurance8/10A 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.
Stamina9/10Massive 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.
Strength7/10Dumbbell 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.
Flexibility6/10Requires full range for pull-ups. Spinal/hip flexor mobility for GHDs. Excellent hip/ankle mobility for pistols. Shoulder/overhead mobility for DB push presses.
Power6/10DB 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.
Speed5/10Efficient cycling of all movements and quick transitions are crucial to beat the 15-min cap. Proficiency in all gymnastics is vital.