Workout Description

Why This Workout Is Hard

This chipper combines moderate loads with high volume across 450+ total reps with no built-in rest. The 45lb thrusters and 20lb wall balls are manageable individually, but the continuous nature creates significant fatigue accumulation. Pull-ups after thrusters will challenge grip and shoulders under fatigue. The 100-calorie row finish becomes brutal when already exhausted. Most average athletes will need multiple breaks and 25-35 minutes to complete.

Benchmark Times for Partner HILDY

• 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:

• Endurance (9/10): High volume chipper format with 100 cal row finish creates massive cardiovascular demand requiring sustained aerobic capacity throughout.
• Stamina (8/10): Large rep counts across all movements will severely test muscular endurance, especially grip stamina from pull-ups to thrusters.
• Speed (6/10): Chipper format rewards efficient movement transitions and maintaining pace as fatigue accumulates across high volume work.
• Strength (4/10): Light loads on thrusters and wall balls provide moderate strength demand but focus remains on endurance over power.
• Flexibility (3/10): Overhead positions in thrusters require shoulder mobility, while pull-ups and wall balls need basic range of motion.
• Power (3/10): Double unders and explosive portions of thrusters/wall balls provide some power demand but volume limits explosive output.

Movements

• Wall Ball
• Thruster
• Row
• Pull-Up
• Double-Under

Benchmark Notes

This workout is a high-volume chipper with 5 movements totaling 410 reps. I'll analyze each movement with fatigue accumulation and compare to relevant anchors. Movement breakdown: 1. 100 Double Unders: Fresh state ~50 sec (0.5 sec/rep), but opening with high skill movement adds 10-15 sec for rhythm establishment = 60-65 sec 2. 80 Thrusters 45 lbs: Lighter than Fran (95/65), but higher volume. Fresh thrusters at 45 lbs ~1.5 sec/rep = 120 sec base, but after double unders with grip fatigue +20% = 144 sec 3. 50 Pull-ups: After grip-intensive work, significant fatigue. Base 50 sec, but with accumulated fatigue +40% = 70 sec 4. 80 Wall Balls 20 lbs: Standard weight, but legs pre-fatigued from thrusters. Base 160 sec (2 sec/rep), +25% fatigue = 200 sec 5. 100 Cal Row: Final movement with full body fatigue. Elite pace ~1.2 cal/sec = 83 sec base, +30% fatigue = 108 sec Transitions: 4 transitions at 5-10 sec each = 30 sec total Total elite estimate: 65 + 144 + 70 + 200 + 108 + 30 = 617 sec (~10:17) Anchor comparison: This is similar to Angie (400 reps, 4 movements) where L10 is 900-1080 sec, but this workout has more technical movements (double unders) and barbell work, making it more demanding. Jackie (1000m row + 50 thrusters + 30 pull-ups) has L10 at 310-340 sec, but this workout has nearly double the volume. Scaling from these anchors and accounting for the higher volume and complexity, I estimate: L10: 720 sec (12:00) L5: 1200 sec (20:00) - median CrossFitter with more set breaking L1: 1800 sec (30:00) - beginners with significant scaling needs Final targets: L10: 720 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

5 movements total: Double-Under and Pull-Up are Gymnastics (2), Row is Monostructural (1), Thruster and Wall Ball are Weightlifting (2). Distribution: 2/5=40% G, 1/5=20% M, 2/5=40% W