Workout Description

Why This Workout Is Hard

This partner workout combines high volume (1000+ total reps) with continuous work across multiple movement patterns. The chipper format creates significant cumulative fatigue, especially with 340 jump rope reps interspersed throughout. Single-arm dumbbell movements and push-ups will challenge grip and upper body endurance progressively. The 1000m row provides brief respite but comes mid-workout when already fatigued. Partner format helps but doesn't eliminate the volume challenge for average athletes.

Benchmark Times for WOD

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts across all movements will severely test muscular endurance, especially with grip-intensive dumbbell work.
• Endurance (8/10): High volume chipper with 1000m row and continuous movement creates significant cardiovascular demand over extended duration.
• Power (5/10): Clean and jerks and thrusters demand explosive hip extension, but high volume reduces pure power output.
• Strength (4/10): Moderate dumbbell loads for clean and jerks, thrusters, and goblet squats provide strength component but not maximal.
• Flexibility (3/10): Clean and jerks require overhead mobility, goblet squats need ankle/hip flexibility, but not extreme ranges.
• Speed (3/10): Chipper format encourages steady pacing rather than fast cycling; transitions between movements are minimal priority.

Movements

• Wall Ball
• Single Under
• Push-Up
• Dumbbell Thruster
• Goblet Squat
• Row
• Double-Under

Benchmark Notes

This is a high-volume partner chipper with 1,000 total reps plus 1000m row. Breaking down by movement clusters: 100 Alt SA DB C&J (50 each arm) = 150-200 sec, 90 SU/DU = 45-90 sec, 80 Push-ups = 80-120 sec, 70 SU/DU = 35-70 sec, 60 Goblet Squats = 90-120 sec, 50 SU/DU = 25-50 sec, 40 SA DB Thrusters = 80-120 sec, 30 SU/DU = 15-30 sec, 20 2fer Wall Balls = 40-60 sec, 1000m Row = 195-270 sec, then mirror back. Fresh state total ≈ 1,710-2,400 sec. With partner work (50% load each), fatigue multipliers (1.2-1.4x for back half), transitions (30-60 sec total), and set breaks, elite teams should finish around 1,440-1,620 sec (24-27 min). This is similar to a scaled Murph or extended chipper. Compared to Angie (100-100-100-100 solo): L10 900-1080 sec, but this has partner splitting, more movements, and rowing, so proportionally faster per person but longer overall. L5 teams around 2,160 sec (36 min), L1 teams around 3,600 sec (60 min). Final targets: L10: 1440-1620 sec, L5: 2160 sec, L1: 3600 sec.

Modality Profile

8 movements total: 3 Gymnastics (Single Under, Double-Under, Push-Up), 2 Monostructural (Row), 3 Weightlifting (Single Arm DB Clean And Jerk, Goblet Squat, DB Thruster, Wall Ball). Rounded to nearest percentage for balanced distribution.