Workout Description

Why This Workout Is Extremely Hard

A long, high-volume chipper with two miles of running, 30 moderate-load clean-and-jerks, 10 rope climbs to 15 feet, and 100 burpees. Grip and pulling stamina are heavily taxed, and the aerobic demand is sustained for 40–70+ minutes for most. Advanced rope-climb skill and durable pacing are required with minimal chances to recover.

Benchmark Times for Glen

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two miles of running plus continuous burpees and rope climbs demand sustained aerobic output for 40–70+ minutes, with minimal full recovery between stations.
• Stamina (8/10): High-rep burpees, 30 barbell reps, and 10 rope climbs require muscular endurance, especially in grip, pulling, and midline under continuous fatigue.
• Power (5/10): Clean-and-jerks reward crisp hip extension. Power is helpful but tempered by the long duration and need to pace rather than sprint.
• Strength (5/10): The barbell load is moderate for most; strength matters on rope climbs for pulling and foot clamp but max strength isn’t the limiter.
• Speed (4/10): Limited opportunities to sprint. Most athletes must settle into sustainable paces and quick transitions without redlining early.
• Flexibility (2/10): Basic ranges of motion: front rack, jumping/landing, and overhead lockout. No extreme mobility, but good shoulder and ankle range helps efficiency.

Scaling Options

Scale to: 95/65 lb, 800m runs, 6 rope climbs (15 ft), 70 burpees • 115/85 lb, 1 mile runs, 8 rope climbs (12–15 ft), 80 burpees • No rope: 30 seated rope pulls or 60 ring rows for 10 climbs

Scaling Explanation

These options preserve the chipper’s flow and stimulus by adjusting load, distance, and pulling volume so athletes can keep moving steadily and finish within the intended time window.

Intended Stimulus

A long, grinding effort with sustained breathing and steady movement. The barbell should be challenging yet cycled in manageable sets. Runs are controlled, not sprints. Rope climbs are efficient and deliberate. Burpees are relentless but unbroken in rhythm. You should finish tired from continuous work, not blown up from early redlining.

Coach Insight

Pace the clean-and-jerks in small, quick sets with short rests. Run at a conversational pace you can repeat. Rope climbs: prioritize foot lock and smooth descent. One tip: Keep moving. Micro-breaks beat long stops. The clock punishes standing still more than slower reps. Avoid sprinting the opener, grip blow-ups on rope climbs, sloppy footwork, and collapsing between burpee reps.

Benchmark Notes

Times range from 40 minutes for elite to 90 minutes for beginners. Hitting the middle tiers assumes steady 10–12 minute miles, smart barbell breaks, efficient rope-climb technique, and consistent burpee pacing. Use these tiers to choose loads, heights, and volumes that let you finish near your intended level.

Modality Profile

Gymnastics dominates with 10 rope climbs and 100 burpees. Monostructural running covers two miles and a big chunk of total time. Weightlifting is a single set of 30 clean-and-jerks at a moderate load, significant but shorter relative to the bodyweight and running volume.

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