Workout Description

Why This Workout Is Hard

While the team format provides built-in rest, the combination of factors creates significant challenge. The 2K row pre-fatigues legs before 100 thrusters at moderate weight, then 60 ring muscle-ups demand high skill under accumulated fatigue. The thruster weight (45/35) becomes difficult after rowing, and muscle-ups are a limiting movement for many. Most athletes will need to scale the muscle-ups or struggle significantly with the volume under fatigue.

Benchmark Times for Chipper - Teams of 2

• 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): 100 thrusters and 60 ring muscle-ups demand exceptional upper body and leg muscular endurance, with grip fatigue compounding throughout.
• Endurance (8/10): 2K row plus high-volume thrusters and muscle-ups creates significant cardiovascular demand, especially with partner rest periods limiting full recovery.
• Strength (6/10): 45/35lb thrusters require moderate strength, while ring muscle-ups demand significant upper body strength relative to bodyweight movements.
• Flexibility (4/10): Ring muscle-ups require good shoulder mobility and thoracic extension, while thrusters demand adequate overhead and hip flexibility.
• Speed (4/10): Partner format allows some recovery, but maintaining pace through grip-intensive movements and managing transitions becomes increasingly challenging.
• Power (3/10): Thrusters have some explosive hip drive component, but the high volume shifts focus toward strength endurance rather than pure power.

Movements

• Row
• Thruster
• Ring Muscle-Up

Benchmark Notes

This is a team workout with 2K row (alternating 500m), 100 thrusters 45/35, and 60 ring muscle-ups. Since scoring wasn't specified, this is a 'For Time' workout. Breaking down by movement: 2K Row (alternating 500m): Each athlete rows 1000m. Fresh 1000m row takes 195-270 sec. In teams, transitions add ~5-10 sec per handoff (4 total). Total row time: 210-290 sec for elite teams, 300-420 sec for recreational. 100 Thrusters 45/35 (one working): This is lighter than Fran's 95/65 thrusters but higher volume (100 vs 45 total in Fran). Fresh thruster at this load: ~1.5-2 sec/rep. With fatigue and set breaking: First 30 reps: 1.5 sec/rep = 45 sec, Next 40 reps: 2 sec/rep + breaks = 100 sec, Final 30 reps: 2.5 sec/rep + breaks = 90 sec. Total thruster time: 235 sec elite, 350 sec recreational. 60 Ring Muscle-Ups (one working): Ring muscle-ups are extremely demanding. Fresh: 8-10 sec/rep. With high fatigue from prior work: First 20: 8 sec/rep = 160 sec, Next 20: 12 sec/rep + breaks = 300 sec, Final 20: 15 sec/rep + frequent breaks = 400 sec. Total RMU time: 860 sec elite, 1200+ sec recreational. Transitions: 3 major transitions between movements, ~10-20 sec each. Total estimated times: Elite (L10): 210 + 235 + 860 + 30 = 1335 sec ≈ 720-840 sec range (accounting for team efficiency), Recreational (L1): 420 + 450 + 1500 + 60 = 2430 sec ≈ 1800+ sec. This workout is significantly harder than most benchmarks due to the high-skill ring muscle-ups after metabolic fatigue. Using Amanda (9-7-5 RMU + snatch) as closest anchor: Amanda L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this workout has 60 RMUs vs Amanda's 21, plus additional rowing and thrusters. Scaling Amanda upward by ~2x for volume and team coordination: L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec. Final targets - L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Thruster (weightlifting with barbell), Ring Muscle-Up (gymnastics bodyweight movement). Equal distribution with slight weighting to weightlifting.