Workout Description

Why This Workout Is Hard

This chipper blends high-rep monostructural and gymnastics with moderate barbell loading under a tight 17-minute cap. The volume of double-unders, sit-ups, and wall balls taxes stamina and breathing, while 20 power cleans at 135/95 lb demand controlled sets. Skill is moderate, but sustained pacing and transitions determine success. Most Rx athletes will push hard for 12–16 minutes.

Benchmark Times for Ignite 21

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps in core and lower body patterns (sit-ups, wall balls, lunges) require repeatable efforts and quick recovery between short sets without long pauses.
• Endurance (7/10): Sustained breathing work across jump rope, burpees, and a short row drives aerobic demand. Pace must be steady with minimal rest to avoid redlining before the barbell and wall balls.
• Speed (6/10): Transitions and fast but controlled cycling on double-unders, wall balls, and cleans create speed. Overpacing early can backfire; strategic quick sets matter most.
• Power (5/10): Explosiveness shows in wall balls and power cleans. Athletes benefit from crisp extensions to move load efficiently, but pure power isn’t the primary limiter.
• Strength (5/10): Strength is present but secondary. The 20 power cleans at 135/95 lb are moderate and favor cycling technique over max strength, with brief sets preserving form and speed.
• Flexibility (3/10): Basic mobility: wall ball squat depth, overhead position, and lunge hip/knee control. No advanced ranges, but quality positions help efficiency and reduce no-reps.

Movements

• Power Clean
• Burpee
• AbMat Sit-Up
• Alternating Lunge
• Wall Ball Shot
• Row
• Double-Under

Scaling Options

Scale to: 300 single-unders • Wall balls 14/10 lb (or 10/6) and/or 40 reps • Power cleans 115/75 or 95/65 lb • Reduce reps to 100 DU, 60 SU, 40 WB, 30 lunges, 15 cleans

Scaling Explanation

These options preserve the stimulus—continuous movement, moderate breathing, and short sets—by adjusting skill (jump rope), load (wall balls/cleans), and volume so athletes can finish near the cap with minimal dead time.

Intended Stimulus

A steady, breathy grind with short, intentional breaks. Smooth double-unders, quick abmat sit-up cadence, and small planned wall-ball/clean sets keep the heart rate high without spiking. Move continuously, minimize transitions, and finish with a strong kick on the rower without redlining early.

Coach Insight

Open with composure: 20 burpees should be smooth, not a sprint. Quick transitions are free time. Big tip: pre-plan small sets on wall balls and cleans (e.g., 12-10-8-6-4 WB, 5x4 cleans) with short breaths. Avoid: long rests after misses on double-unders, sloppy squat depth on wall balls, and grinding singles too early on cleans.

Benchmark Notes

Benchmarks reflect a broad range: newer athletes may bump against the 17-minute cap, while advanced athletes will finish between 10–13 minutes. Middle-of-the-pack (L5) should aim around 14 minutes by breaking wall balls and cleans smartly and keeping transitions tight.

Modality Profile

Bodyweight work (burpees, sit-ups, lunges) makes up a large chunk of total time. Monostructural is driven by double-unders and a short row. Weightlifting time is substantial from wall balls and cycling the barbell, making this a balanced mixed-modal chipper.

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