Workout Description

Why This Workout Is Medium

This chipper mixes 300 total reps with mostly bodyweight and light loading, producing relatively low work density but steady fatigue. Movement complexity averages moderate with a few advanced skills (double-unders, knees-to-elbows, burpees). The expected 20–30 minute time domain keeps heart rate elevated while requiring sustainable pacing. Overall, it challenges stamina and coordination without heavy strength demands, fitting a solid medium difficulty.

Benchmark Times for Dirty Thirty

• Elite: <15:00
• Advanced: 16:00-17:30
• Intermediate: 19:00-21:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (300 reps) across varied movements taxes local muscular endurance, especially hips, shoulders, and midline. Success depends on managing small sets and short rests to maintain steady output.
• Endurance (7/10): Sustained effort across many stations keeps heart rate elevated for 20–30 minutes. Minimal rest opportunities and cyclical elements like double-unders reward aerobic pacing and breathing control throughout the chipper.
• Speed (6/10): Moderate-to-fast cycle speeds and quick transitions are advantageous, but the volume necessitates pacing to avoid redlining. Short, consistent sets typically outperform sprinting early and crashing late.
• Power (4/10): Explosive elements (box jumps, wall balls, push press, kettlebell swings) appear throughout but at light loads, emphasizing repeatable pop over maximal power. Efficiency beats maximal explosiveness here.
• Flexibility (3/10): Requires functional mobility for overhead positions, hip flexion, and kipping (knees-to-elbows). Demands are moderate: full range is needed, but no extreme positions like deep overhead squats or pistols.
• Strength (2/10): Loads are light (KB 35/26, bar 45/35, wall ball 20/14) with no heavy lifting. Strength limits should not be the bottleneck for most athletes; technique and pacing matter more.

Movements

• Jumping Pull-Up
• Push Press
• Lunge
• Kettlebell Swing
• Burpee
• Knee-to-Elbow
• Back Extension
• Wall Ball Shot
• Box Jump
• Double-Under

Scaling Options

Scale to: 20 reps each + 60 single-unders + hanging knee raises + 20/16 in step-ups + 26/18 lb KB + 35/25 lb push press + 14/10 lb wall ball • 30 reps with jumping pull-ups, knees-to-chest, 24/20 in box, 26/18 KB, 45/35 push press, 14/10 WB, 60 single-unders • Keep Rx movements but cap at 20:00 and record total reps

Scaling Explanation

These options reduce skill, load, and volume while preserving the workout’s steady chipper feel and movement variety, ensuring athletes keep moving and build confidence without stalling on any single station.

Intended Stimulus

A steady, grindy chipper that keeps you moving with minimal downtime. Aim for consistent sets and quick transitions, letting heart rate sit high but controlled. Muscle endurance in hips and shoulders should be the limiter, not skill failure. The last three stations should feel tough but manageable if you paced correctly early.

Coach Insight

Pace early: open at 70–80% effort, break most sets into 10s or 15/10/5, and keep rests under 10 seconds. Your one big tip: protect your grip and midline by mixing grips on the rig and breathing every rep on KB/wall balls. Avoid the trap of sprinting box jumps and burpees—blowups there ruin double-unders and K2E consistency.

Benchmark Notes

Use these times to gauge pacing and capacity. Beginners finish near the cap, intermediates around 19–23 minutes, and advanced athletes push 15–18 minutes. If you hit the cap, record total reps. Faster times indicate better capacity across light weightlifting, gymnastics skills, and monostructural elements.

Modality Profile

Six movements are bodyweight/gymnastics (box jumps, jumping pull-ups, lunges, knees-to-elbows, back extensions, burpees), three are weightlifting (kettlebell swings, push press, wall ball), and one is monostructural (double-unders). The distribution reflects a gymnastics-heavy chipper with supportive light loading and a brief cyclical element.

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