This complex chipper involves multiple rounds with rowing intervals. Breaking down by sections: ROUND 1 (9-7-5): Bar muscle ups: 9×5sec + 7×5.5sec + 5×6sec = 108.5sec; Handstand push-ups: 9×8sec + 7×9sec + 5×10sec = 185sec; 2K row: 420sec (factoring fatigue from prior work); Transitions: 15sec. Total R1: 728.5sec. ROUND 2 (21-15-9): Pull-ups with grip fatigue from muscle ups: 21×2.5sec + 15×3sec + 9×3.5sec = 128.5sec; Ring dips: 21×2sec + 15×2.5sec + 9×3sec = 106.5sec; 1K row: 230sec (cumulative fatigue); Transitions: 10sec. Total R2: 475sec. ROUND 3 (42-28-21): Renegade rows: 42×4sec + 28×4.5sec + 21×5sec = 399sec; Push-ups with shoulder fatigue: 42×2sec + 28×2.5sec + 21×3sec = 217sec; 500m row: 110sec (significant fatigue); Transitions: 15sec. Total R3: 741sec. Grand total base time: 1944.5sec. Elite level (L9): 900sec represents top 5% who can maintain technique under extreme fatigue. Intermediate level (L5): 1230sec accounts for moderate set breaking and longer transitions. Beginner level (L1): 2100sec includes extensive rest periods and scaled movements.
9-7-5Bar Muscle UpsSTRICT Handstand Push Ups.2K Row.21-15-9Pull UpsRing Dips.1K Row.42-28-21Alternating Renegade Rows (50/35)Push Ups.500m Row
