Workout Description

Why This Workout Is Hard

A long chipper with 355 reps, predominantly bodyweight but packed with high-skill elements like chest-to-bar pull-ups, triple-unders, 2-for-1 wall balls, and rope climbs. The grip and midline are taxed throughout, and the volume demands steady pacing. While not heavy, the skill complexity and duration elevate the challenge beyond a simple endurance piece.

Benchmark Times for Cameron

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with several midline and upper-body pulling dose points. Success depends on maintaining sets and short breaks rather than maximal strength.
• Endurance (7/10): Sustained effort over 30+ minutes for many athletes with steady heart rate. Minimal external loading, but continuous movement and transitions keep breathing elevated across the long chipper.
• Power (5/10): Explosiveness helps on box jumps and wall balls, yet the session rewards consistent rhythm more than peak power outputs.
• Strength (4/10): Primarily bodyweight with a light medball. Strength shows up in strict-ish pulling and dips under fatigue, but no heavy barbell or maximal lifting demands.
• Speed (4/10): Quick transitions and smooth, small sets are beneficial, but the workout isn’t a sprint; it’s about steady, sustainable cadence.
• Flexibility (3/10): Requires functional ROM in shoulders, hips, and thoracic spine for wall balls, lunges, and gymnastics positions, but no extreme mobility prerequisites.

Movements

• Triple-Under
• Walking Lunge
• Wall Ball '2-for-1'
• Ring Dip
• Chest-to-Bar Pull-Up
• Knee-to-Elbow
• Sit-Up
• Rope Climb
• Back Extension
• Box Jump

Scaling Options

Scale to: Jumping Pull-Up + Box/Bench Dip • 75 Double-Unders (or 150 Single-Unders) • 3 Rope Climbs to 12 ft (or 15 Strict Pull-Ups) and 25 regular Wall Ball Shots instead of 2-for-1

Scaling Explanation

These options reduce skill and upper-body fatigue while preserving the workout’s long, steady engine feel and total-body gymnastics emphasis.

Intended Stimulus

Steady, methodical grind. Maintain a breathable pace with short, repeatable sets on upper-body gymnastics while preserving grip for the rope climbs. Keep transitions tight, avoid redlining, and prioritize quality movement. You should feel consistent effort throughout, with the final rope climbs testing grip, midline, and composure under fatigue.

Coach Insight

Pace early. Break C2B, K2E, and dips before you need to. Keep rope climbs snappy and controlled. One tip: Protect your grip—shake out between sets and chalk purposefully, not constantly. Common mistakes: Sprinting box jumps, ignoring triple-under practice, and taking huge sets that collapse. Stick to planned breaks and keep moving.

Benchmark Notes

Time standards range from 45 minutes (L1) to 26 minutes (L9). If you’re finishing near 34 minutes, you’re around L5. Faster times demand unbroken sets on key gymnastics, efficient rope climbs, and smooth transitions. Use these ranges to pick appropriate scaling so you move steadily without excessive resting.

Modality Profile

Most movements are gymnastics: pull-ups, ring dips, rope climbs, sit-ups, back extensions, lunges, box jumps, and knees-to-elbows. Jump rope (triple-unders) provides the monostructural piece. Only wall balls use external loading, making weightlifting a small portion of the total volume and time.

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