Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics movements (HSPU, C2B pull-ups, T2B) with significant volume in a continuous format. The 50 wall balls create early fatigue before demanding precise overhead positioning and grip strength. The progression from wall balls to pulling movements creates cumulative shoulder and grip fatigue, while HSPU requires fresh shoulders. Most athletes will need to break movements significantly or scale skills, making completion challenging but achievable.

Benchmark Times for Chipper (WB, T2B, HSPU, C2B, Row)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movements (50+40+30+20 reps) will severely test upper body pulling, pushing, and core muscular endurance.
• Endurance (8/10): The 1K row combined with high-volume bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): HSPU requires significant shoulder mobility, toes-to-bar demands hip and hamstring flexibility, and wall balls need overhead and squat mobility.
• Speed (6/10): For-time format demands efficient transitions and consistent cycling speed, especially important given the grip-intensive nature of consecutive movements.
• Strength (4/10): Handstand push-ups and chest-to-bar pull-ups require moderate relative strength, while wall balls and toes-to-bar are more endurance-focused.
• Power (3/10): Wall balls have some power component in the throw, but most movements are strength-endurance focused rather than explosive.

Movements

• Wall Ball
• Chest-to-Bar Pull-Up
• Toes-to-Bar
• Handstand Push-Up
• Row

Benchmark Notes

This workout combines high-volume wall balls, gymnastics pulling movements, handstand push-ups, and rowing - creating a demanding mixed modal test. Breaking down movement by movement: 50 Wall Balls (20/14): Elite athletes can maintain 2-2.5 sec/rep for first 25, then 2.5-3 sec/rep with minimal breaks = 120-140 sec. Intermediate athletes need more breaks and slower pace = 180-240 sec. Novices require frequent breaks = 300-360 sec. 40 Toes to Bar: Fresh state would be 1.5-2.5 sec/rep, but after wall balls, grip and core are pre-fatigued. Elite: 2-2.5 sec/rep with sets of 8-10 = 80-100 sec. Intermediate: 2.5-3.5 sec/rep with smaller sets = 120-160 sec. Novices: 4-5 sec/rep with singles/doubles = 180-240 sec. 30 HSPU: Most challenging movement for majority of athletes. Elite can maintain sets of 5-8 with 3-4 sec/rep = 120-150 sec including breaks. Intermediate struggle with sets of 3-5, needing 6-8 sec/rep = 200-280 sec. Novices often scale or take very long = 300-450 sec. 20 Chest to Bar Pull Ups: After previous pulling work, grip is severely compromised. Elite: 2-3 sec/rep in sets of 5-8 = 60-80 sec. Intermediate: 3-4 sec/rep in smaller sets = 80-120 sec. Novices: 5-7 sec/rep with frequent breaks = 140-200 sec. 1K Row: Final cardio push when legs and grip are fatigued. Elite maintain strong pace despite fatigue = 180-210 sec. Intermediate slow significantly = 240-270 sec. Novices struggle with grip and pacing = 300-360 sec. Transition times: 4 transitions averaging 5-15 sec each depending on level. Total time estimates: Elite (L10): 720 sec (12:00), Advanced (L8): 840 sec (14:00), Intermediate (L5): 1200 sec (20:00), Novice (L1): 1800 sec (30:00). This workout is similar to longer mixed modal benchmarks but with higher skill requirements due to HSPU and C2B pull-ups. The combination of high-rep wall balls followed by advanced gymnastics movements creates significant fatigue accumulation. Final targets - Male: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

5 movements total: 3 Gymnastics (Toes-to-Bar, Handstand Push-Up, Chest-to-Bar Pull-Up), 1 Monostructural (Row), 1 Weightlifting (Wall Ball). 3/5 = 60% G, 1/5 = 20% M, 1/5 = 20% W.