Workout Description

Why This Workout Is Very Hard

This chipper combines high-skill gymnastics (muscle-ups, strict HSPUs) with heavy odd object work (feed bag, jerry can) in a fatiguing sequence. The muscle-ups are split but come after significant upper body fatigue. The strict HSPUs under fatigue are especially demanding. The heavy carries and step-ups create continuous leg/core fatigue. Most athletes will need 25-35 minutes with multiple breaks on gymnastics movements.

Benchmark Times for Chipper

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple muscle groups face significant endurance challenges through high-volume gymnastics, loaded carries, and rowing. Upper body particularly taxed with HSPU/MU combinations.
• Endurance (8/10): High-volume rowing bookends combined with heavy carries and gymnastic movements create sustained cardiovascular demand throughout the lengthy chipper-style workout.
• Flexibility (8/10): Ring muscle-ups and strict handstand push-ups demand exceptional shoulder mobility and overhead position. Box steps require hip mobility under load.
• Strength (7/10): Heavy feed bag steps, jerry can carries, and strict gymnastics movements require significant strength. No max loads but sustained strength demands throughout.
• Power (5/10): Ring muscle-ups require explosive power, but most movements emphasize strength-endurance over pure power output.
• Speed (4/10): Pacing is crucial due to heavy loads and technical movements. Sprint efforts limited by movement complexity and fatigue management.

Movements

• Row
• Box Step-Up
• Handstand Push-Up
• Ring Muscle-Up

Scaling Options

Row: Reduce to 35/25 calories each round Box Step-ups: 20/16" box, 50/35 lb bag HSPU: Pike pushups or DB strict press, reduce to 20 reps Muscle-ups: 5-8 chest-to-bar pull-ups + 5-8 ring dips per round Jerry Can: 70/50 lb or farmer's carry with DBs Time cap: 35 minutes Advanced scaling: Keep muscle-ups but reduce to 8-10 per round

Scaling Explanation

Scale if unable to perform 3+ unbroken muscle-ups when fresh, 8+ strict HSPUs, or if grip/upper body endurance limits rowing power output. Priority is maintaining consistent movement through entire workout - should not require extended breaks. Target time domain is 20-30 minutes for Rx, 25-35 minutes for scaled versions. Technique must remain solid on gymnastics movements even when fatigued. Better to scale load/volume and maintain intensity than struggle through Rx with long breaks.

Intended Stimulus

Long-duration glycolytic/oxidative workout (20-30 minutes) with heavy emphasis on upper body pushing/pulling capacity and grip endurance. Tests both strength-endurance and skill work under fatigue. The chipper format with bookended rowing creates a severe metabolic challenge while the middle portion demands technical proficiency with gymnastics movements.

Coach Insight

Break the row into 2-3 sets with controlled pace (1100-1200 cal/hr). Box step-ups should be steady, alternating legs each rep. For HSPUs, sets of 5-8 early on, smaller sets of 2-3 on return trip. Break muscle-ups into singles or doubles from the start - don't attempt large sets. Jerry can carry should be unbroken but walked at sustainable pace. The second half will be significantly harder - plan for 40-50% slower execution on all movements. Most critical failure point is the second set of muscle-ups - reserve capacity for this section.

Benchmark Notes

Breaking down this chipper-style workout using Amanda (9-7-5 MU + Snatch) as primary anchor: 1. Row (45/30 cal): Elite 60-75s, L5 90-120s 2. Box Steps (35): Heavy load increases time - 2-3s/rep + setup = 90-120s elite, 150-180s L5 3. HSPU (30): High volume, 3-4s/rep + fatigue = 120-150s elite, 180-240s L5 4. Ring MU (15): From Amanda anchor, expect 120-150s elite, 180-240s L5 5. Jerry Can Carry: ~60s elite, 90-120s L5 6. Repeat MU/HSPU/Steps/Row with 1.2-1.3x fatigue multiplier Total elite time ~16-17 min (960-1020s), which aligns with Amanda scaling (Amanda elite = 420-480s, this is ~2.2x volume) L5 projected at 24-25 min (1440-1500s) L1 projected at 40-45 min (2400-2700s) Female times adjusted +15-20% due to: - Lower cal row target (30 vs 45) - Lighter loads but same movement patterns - Slightly longer transition times Final targets: Male L10: 16:00 (960s) Male L5: 24:00 (1440s) Male L1: 40:00 (2400s) Female L10: 19:00 (1140s) Female L5: 27:00 (1620s) Female L1: 45:00 (2700s)

Modality Profile

Of the 5 movements: HSPU and Ring Muscle-Up are gymnastics (2/5), Row is monostructural (1/5), Jerry Can Carry and Box Step-Up are weighted movements (2/5). Rounded to clean percentages: 40/30/30 split.