Workout Description

Why This Workout Is Hard

This 500-rep chipper creates significant cumulative fatigue across multiple movement patterns with minimal recovery. While individual weights are light-moderate, the continuous nature and high volume (25-30+ minutes) will challenge grip strength, cardiovascular capacity, and muscular endurance simultaneously. The burpees and rowing at the end, when already fatigued, elevate this beyond medium difficulty. Most athletes will need strategic pacing and brief rests.

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): Fifty reps per movement across ten exercises creates extreme muscular endurance demands, particularly for grip, shoulders, and legs.
• Endurance (8/10): High volume chipper with 500 total reps plus rowing creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (4/10): Moderate loads on push press and wall balls, plus bodyweight movements require decent strength but not maximal effort.
• Speed (4/10): Chipper format allows steady pacing rather than sprint cycling, but efficient transitions between movements become important.
• Flexibility (3/10): Good mornings, step ups, and lunges require moderate hip and ankle mobility, while other movements need basic range.
• Power (3/10): Wall balls and some explosive components in burpees and swings provide moderate power demands mixed with endurance work.

Movements

• Ring Row
• Wall Ball
• Push Press
• Kettlebell Swing
• Walking Lunge
• Good Morning
• Burpee
• Step-Up
• Sit-Up
• Row

Benchmark Notes

This is a 500-rep chipper with 10 movements, similar in structure to Angie (400 reps, 4 movements) but with more variety and complexity. Movement-by-movement breakdown: Step Ups (24/20): 50 reps × 1.5 sec = 75 sec fresh. Ring Rows: 50 reps × 1.5 sec = 75 sec fresh. Russian Swings (35/24): 50 reps × 1.8 sec = 90 sec fresh. Walking Lunges: 50 reps × 2 sec = 100 sec fresh. Sit Ups: 50 reps × 1.2 sec = 60 sec fresh. Push Press (35/20): 50 reps × 2.2 sec = 110 sec fresh. Good Mornings w/ Medicine Ball: 50 reps × 2 sec = 100 sec fresh. Wall Balls (20/14): 50 reps × 2.5 sec = 125 sec fresh. Burpees: 50 reps × 3.5 sec = 175 sec fresh. Calorie Row: 50/36 cal × 3 sec/cal = 150/108 sec fresh. Base time: ~1060/968 sec. Applying chipper fatigue multipliers: movements 1-3 stay fresh (1.0x), movements 4-6 get 1.1-1.2x multiplier, movements 7-10 get 1.3-1.5x multiplier due to accumulated fatigue. Transitions between 10 different movements add ~60-90 seconds total. Set breaking becomes significant in later movements - wall balls and burpees will require multiple sets with rest periods. Mental fatigue in back half adds 10-15% time penalty. Using Angie as anchor (L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec), this workout has 25% more reps but more movement variety which increases complexity. Scaling proportionally: L10 elite athletes should complete around 900-1020 seconds, L5 median around 1380 seconds, L1 beginners around 2100 seconds. Final targets - L10: 900-1020 sec, L5: 1380 sec, L1: 2100 sec.

Modality Profile

5 Gymnastics movements (Ring Row, Walking Lunge, Sit-Up, Burpee, Step-Up), 1 Monostructural (Row), 4 Weightlifting (Kettlebell Swing, Push Press, Good Morning, Wall Ball). Rounded to clean percentages.