Workout Description

Why This Workout Is Hard

While individual elements are moderate (135/95 front squats, HSPUs), the CONTEXT creates significant difficulty. The descending ladder provides minimal rest between movements, with rowing fatigue affecting squat performance and shoulder fatigue from front squats directly impacting HSPUs. The barbell must be cleaned from ground each time, adding complexity. The 1RM attempt after accumulated fatigue makes this challenging for average athletes, requiring scaling of weight or HSPU modifications.

Benchmark Times for WOD

• Elite: <46:00
• Advanced: 42:00-38:00
• Intermediate: 34:00-30:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of rowing totaling 4.7k meters combined with strength movements creates significant cardiovascular demand over the 40-minute time domain.
• Stamina (7/10): High-volume front squats and handstand push-ups in a 21-15-9 format will heavily tax upper body pushing and leg muscular endurance.
• Flexibility (7/10): Handstand push-ups demand significant shoulder mobility, front squats require ankle/hip flexibility, and split jerk needs overhead mobility and hip flexibility.
• Strength (6/10): 135/95lb front squats from ground plus finishing with 1RM split jerk provides substantial strength stimulus, especially for intermediate athletes.
• Power (4/10): Split jerk finale requires explosive triple extension, though most of the workout is strength-endurance focused rather than purely explosive.
• Speed (3/10): Moderate pacing required to manage fatigue across three rounds, but not a sprint-style workout due to heavy loading and time cap.

Movements

• Front Squat
• Split Jerk
• Handstand Push-Up
• Row

Scaling Options

Reduce front squat weight to 115/75 or bodyweight goblet squats. Scale HSPUs to box HSPUs, pike push-ups, or seated dumbbell press. Reduce rowing distances by 25% (1.5k, 1.1k, 750m). For split jerk, work to heavy triple instead of 1RM, or use dumbbells.

Scaling Explanation

Scale if you cannot perform 5+ unbroken front squats at prescribed weight or 3+ strict HSPUs. The goal is continuous movement for 25-30 minutes with quality split jerk attempts. Prioritize movement quality and consistent pacing over hitting prescribed loads. Athletes should finish the chipper portion with 8+ minutes remaining for meaningful strength work.

Intended Stimulus

Mixed modal endurance workout targeting glycolytic and oxidative systems over 25-35 minutes. Primary challenge is maintaining power output across decreasing volume while managing fatigue from rowing, leg strength, and overhead pressing. Tests ability to transition between aerobic capacity and strength endurance with a strength focus finish.

Coach Insight

Pace rows at 80-85% effort to preserve legs for front squats. Break front squats early - consider 12-9 or 11-10 on first round, 8-7 on second, and potentially unbroken on final 9. HSPUs will be the limiting factor - break into small sets (3-4 reps) and use wall for assistance when needed. Clean barbell efficiently between movements. Save 8-10 minutes for split jerk buildup - take bigger jumps early, smaller increments above 85%.

Benchmark Notes

This is a complex chipper with rowing intervals followed by strength work. Breaking down by sections: SECTION 1 (2K Row + 21 FS + 21 HSPU): 2K row takes 390-510 sec for general population. Front squats from ground (135/95) are slower due to setup - 3-4 sec per rep, so 21 reps = 63-84 sec. HSPUs are challenging in this context, taking 8-12 sec per rep due to fatigue and transitions, often broken into sets of 3-5, so 21 reps = 168-252 sec plus breaks. Total section 1: 621-846 sec. SECTION 2 (1.5K Row + 15 FS + 15 HSPU): 1.5K row = 292-382 sec. Front squats now with accumulated fatigue, 15 reps = 52-70 sec. HSPUs with significant fatigue = 15 reps taking 150-210 sec. Total section 2: 494-662 sec. SECTION 3 (1K Row + 9 FS + 9 HSPU): 1K row = 195-270 sec. Front squats heavily fatigued, 9 reps = 36-48 sec. HSPUs very broken up, 9 reps = 108-144 sec. Total section 3: 339-462 sec. Total chipper time: 1454-1970 sec. Split jerk attempts in remaining time don't affect completion time significantly as athletes focus on finishing chipper first. Accounting for transitions between movements (15-30 sec each), elite athletes finish around 18-20 minutes (1080-1200 sec), intermediate around 24-30 minutes (1440-1800 sec), and recreational around 30-38 minutes (1800-2280+ sec). The 40-minute cap ensures most athletes can complete the workout.

Modality Profile

4 movements total: Row (M), Front Squat (W), Handstand Push-Up (G), Split Jerk (W). Two weightlifting movements (50%), one gymnastics movement (25%), one monostructural movement (25%).