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 the 1K row finish tests mental toughness when already depleted. Most athletes will need movement scaling.

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 demands significant shoulder mobility, toes-to-bar requires hip and hamstring flexibility, creating moderate overall mobility requirements.
• Speed (6/10): For-time format demands efficient transitions and consistent cycling speed across varied movement patterns to minimize total time.
• Strength (4/10): HSPU and chest-to-bar pull-ups require moderate relative strength, while wall balls and toes-to-bar are more endurance-focused movements.
• 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
• Toes-to-Bar
• Handstand Push-Up
• Row
• Chest-to-Bar Pull-Up

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 seconds. Intermediate athletes need more frequent breaks and slower pace = 180-240 seconds. Beginners require significant rest = 300-400 seconds. 40 Toes to Bar: This is a high-volume gymnastics movement requiring grip and core strength. Elite: sets of 10-8-7-5-5-5 with minimal rest = 80-100 seconds. Intermediate: smaller sets with more rest = 140-180 seconds. Beginners: singles and doubles = 240-320 seconds. 30 HSPU: Very demanding overhead pressing movement. Elite athletes can do sets of 8-6-5-4-3-2-2 = 120-150 seconds including brief rests. Intermediate: sets of 5-4-3-3-3-3-3-3-3 with longer rests = 200-280 seconds. Beginners need pike push-ups or box HSPU = 300-450 seconds. 20 Chest to Bar Pull Ups: After significant upper body fatigue. Elite: sets of 8-6-6 = 50-70 seconds. Intermediate: sets of 5-4-4-3-2-2 = 80-120 seconds. Beginners: singles = 120-200 seconds. 1K Row: Final cardio piece when heavily fatigued. Elite can maintain strong pace despite fatigue = 200-220 seconds. Intermediate significantly slower = 240-280 seconds. Beginners very slow = 300-360 seconds. Transition times: 4 transitions averaging 5-15 seconds each depending on level. Total time estimates: - Elite (L9-L10): 570-685 seconds (9:30-11:25) - Advanced (L7-L8): 720-960 seconds (12:00-16:00) - Intermediate (L5-L6): 1080-1200 seconds (18:00-20:00) - Beginner (L1-L3): 1440-1800 seconds (24:00-30:00) This workout is similar to other high-volume mixed modal benchmarks but longer due to the combination of movements. Referenced Helen and Kelly benchmarks for mixed modal pacing, but this workout is significantly more demanding due to HSPU volume and the combination of grip-intensive movements. Final targets: 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). 60% Gymnastics, 20% each for Monostructural and Weightlifting.