Workout Description

Why This Workout Is Hard

This chipper combines moderate loads with extremely high volume (550 total reps plus 1000m rowing) in a continuous format with no built-in rest. The 50-rep scheme creates significant fatigue accumulation across multiple movement patterns. While individual weights are manageable, the relentless volume and movement interference (grip fatigue from pull-ups affecting KB swings, leg fatigue compounding through lunges/wall balls/burpees) will challenge most athletes' capacity to maintain intensity throughout the 25-35 minute time domain.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume with 500 total reps across 10 different movements will severely test muscular endurance in all major muscle groups.
• Endurance (8/10): Two 500m rows bookend 500 total reps of varied movements, creating significant cardiovascular demand throughout this long chipper-style workout.
• Flexibility (6/10): Knees-to-elbows, box jumps, walking lunges, and good mornings require significant hip, shoulder, and ankle mobility throughout the workout.
• Power (5/10): Box jumps, kettlebell swings, wall balls, and double-unders demand explosive hip extension and coordination, balanced with grinding movements.
• Strength (4/10): Moderate loads on push press and good mornings, plus bodyweight movements, but not maximal strength focused given the high rep scheme.
• Speed (3/10): As a chipper, pacing and steady movement is more important than rapid cycling, though efficient transitions between movements matter.

Movements

• Wall Ball
• Jumping Pull-Up
• Push Press
• Kettlebell Swing
• Walking Lunge
• Good Morning
• Burpee
• Knees-to-Elbow
• Box Jump
• Row
• Double-Under

Benchmark Notes

This is a classic CrossFit chipper with 11 movements totaling 550 reps plus 1000m of rowing. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement-by-movement analysis (fresh state times): - 500m Row: 85-120 sec - 50 Box Jumps (24/20): 75-100 sec (1.5-2 sec/rep) - 50 Jumping Pull-ups: 50-75 sec (1-1.5 sec/rep) - 50 KB Swings (35/26): 75-100 sec (1.5-2 sec/rep) - 50 Walking Lunges: 75-100 sec (1.5-2 sec/rep) - 50 Knees-to-Elbows: 75-125 sec (1.5-2.5 sec/rep) - 50 Push Press (45/35): 100-150 sec (2-3 sec/rep) - 50 Good Mornings (45/35): 100-150 sec (2-3 sec/rep) - 50 Wall Balls (20/14): 100-150 sec (2-3 sec/rep) - 50 Burpees: 150-200 sec (3-4 sec/rep) - 50 Double-Unders: 25-50 sec (0.5-1 sec/rep) - 500m Row: 85-120 sec Fresh total: 995-1440 seconds Fatigue and transition adjustments: - Early movements (1-4): minimal fatigue, 1.0-1.1x multiplier - Middle movements (5-8): moderate fatigue, 1.1-1.3x multiplier - Late movements (9-11): significant fatigue, 1.3-1.6x multiplier - Transitions between movements: 5-15 seconds each (10 transitions = 50-150 sec) - Set breaking becomes necessary after movement 6, adding rest time This workout is most similar to the Angie benchmark (100 reps each of 4 movements) but with more movements and rowing bookends. Angie anchors: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout has nearly 40% more total reps (550 vs 400) plus 1000m rowing, so I expect times to be proportionally longer. Adjusted calculation: - Elite athletes (L10): 900-1020 sec - can maintain efficiency, minimal set breaking - Advanced (L8-L9): 1020-1140 sec - some set breaking in later movements - Intermediate (L5): 1380 sec - significant set breaking, longer transitions - Novice (L1): 2100 sec - frequent breaks, scaled movements likely needed Final targets: L10: 900-1020 sec, L5: 1380 sec, L1: 2100 sec

Modality Profile

11 total movements: 5 Gymnastics (Box Jump, Jumping Pull Up, Walking Lunge, Knees-to-Elbow, Burpee, Double-Under), 1 Monostructural (Row), 5 Weightlifting (Kettlebell Swing, Push Press, Good Morning, Wall Ball). Rounded to nearest 5% for clean distribution.