Workout Description

Why This Workout Is Hard

Moderate skill but high total volume across 11 stations drives this into a hard chipper. Light loads and accessible gymnastics movements keep the barrier low, yet 270 reps plus 60 bike calories create significant cardiovascular and muscular fatigue. Most RX athletes will live in the 20–30 minute range with sustained breathing and grip/hip stamina as primary limiters.

Benchmark Times for 30 Caliber

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of 30 reps tax local muscular endurance in hips, shoulders, and grip. Success depends on breaking sets early and maintaining short rests rather than pushing to failure.
• Endurance (7/10): Two bike efforts plus large sets of cyclical bodyweight movements require sustained aerobic output. Expect a steady heart rate from start to finish with limited chances to fully recover between stations.
• Speed (5/10): Fast transitions and efficient cycling help, but the chipper format favors sustainable pacing over all-out sprinting. Speed matters most on the bike and burpees without redlining.
• Power (4/10): Box jumps, swings, wall balls, and push presses reward pop and timing, yet volume and pacing reduce peak power expression to repeated moderate bursts.
• Flexibility (3/10): Adequate shoulder and thoracic mobility aid push presses and wall balls, and hip/hamstring range supports KTE and lunges, but demands are not extreme.
• Strength (2/10): Loads are intentionally light to moderate. Strength isn’t the limiter; the barbell and implements are cycled rather than lifted near max effort.

Scaling Options

Scale to: 20 calories/20 reps across • Step-Ups, Russian KB Swings (35/26 lb), Ring Rows, Hanging Knee Raises • Push Press (35/25 lb), 14/10 lb Wall Balls, 15 Back Extensions

Scaling Explanation

These options reduce complexity and volume while preserving movement patterns, shoulder/hip stamina, and the nonstop chipper stimulus so athletes keep moving and finish within the intended time domain.

Intended Stimulus

A steady, grindy chipper. You should move nearly nonstop with controlled breathing and short, planned breaks. Keep the bike moderate, then chip through 30s using small sets and quick transitions. Shoulders, hips, and grip will accumulate fatigue—aim to stay just below redline so you can finish strong on the last bike.

Coach Insight

Pace the first bike at 70–75%, then settle into 10-10-10 or 12-10-8 splits with 5–10 second breaths. Biggest tip: break early and keep transitions under 10 seconds—death by chalk breaks ruins times. Avoid sprinting burpees or overcycling push presses. Save a little for the final bike to negative split the finish.

Benchmark Notes

Times range from 35 minutes for beginners to 19 minutes for elites. If you’re beating the L6 mark (25 minutes), you’re moving well with smart sets and quick transitions. Missing the cap? Reduce reps to 20s or scale complex stations to keep continuous movement and preserve the chipper feel.

Modality Profile

Majority bodyweight/gymnastics work (box jumps, jumping pull-ups, KTE, back extensions, burpees, lunges) drives 55%. Two bike segments deliver 18% monostructural volume. Weightlifting (KB swings, push presses, wall balls) makes up the remaining 27%, reflecting light-to-moderate cyclical loading rather than heavy strength work.

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