Workout Description

Why This Workout Is Hard

This chipper combines moderate weights (50/35lbs) with high volume across multiple movement patterns in a continuous format. The 50ft front-racked lunges will heavily tax the legs and core early, making subsequent movements significantly harder. Renegade rows demand grip strength and stability under fatigue, while weighted pistols require high skill and strength when already compromised. The symmetrical structure means re-attacking fatigued movement patterns, creating cumulative breakdown that pushes this beyond Medium difficulty.

Benchmark Times for DB Chipper

• 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 across multiple muscle groups with 40 push-ups, 60 renegade rows, 40 thrusters, and 100ft of lunges tests muscular endurance.
• Endurance (8/10): Two 700m runs bookend high-volume dumbbell work, creating significant cardiovascular demand throughout this chipper-style workout.
• Flexibility (6/10): Pistol squats demand significant ankle and hip mobility, while front-racked lunges and thrusters require good shoulder and thoracic spine flexibility.
• Strength (4/10): Moderate dumbbell loads (50/35lbs) across multiple movements require decent strength but not maximal effort.
• Speed (4/10): Chipper format encourages steady pacing rather than sprint cycling, though efficient transitions between movements matter for time.
• Power (3/10): Thrusters have some explosive component, but most movements are grinding strength endurance rather than explosive power.

Movements

• Run
• Walking Lunge
• Push-Up
• Renegade Row
• Thruster
• Weighted Pistol

Benchmark Notes

This is a complex chipper with significant running volume (1400m total) and demanding strength/gymnastics movements. Breaking down by movement: 700m run takes 120-210 sec fresh, 50ft walking lunges with front rack (50/35) takes 45-75 sec, 40 push-ups take 40-60 sec, 30 renegade rows (50/35) take 90-150 sec, 20 DB thrusters (50/35) take 40-60 sec, 10 weighted pistols alternating take 20-40 sec, then the pyramid reverses. The second half will be significantly slower due to accumulated fatigue. First half estimate: run 120-210s, lunges 45-75s, push-ups 40-60s, renegades 90-150s, thrusters 40-60s, pistols 20-40s = 355-595 sec. Second half with 30-50% fatigue penalty: 460-890 sec. Total range 815-1485 sec base, plus transitions (30-60 sec) gives 845-1545 sec. This is most similar to Kelly (5 rounds with running and strength) which has L10 at 930-1050 sec and L1 at 1800-2100 sec, but this workout is more demanding due to the technical movements (renegade rows, weighted pistols) and heavier dumbbell loading. Adjusting Kelly upward by 15-20% for complexity: L10 becomes 900-1020 sec, L5 becomes 1380 sec, L1 becomes 2100 sec.

Modality Profile

6 movements total: Run (M), Walking Lunge (G), Push-Up (G), Renegade Row (G), Thruster (W), Weighted Pistol (W). 3 Gymnastics movements (50%), 1 Monostructural (17%), 2 Weightlifting (33%).