Workout Description

Why This Workout Is Very Hard

This chipper accumulates massive volume across 475 total reps with multiple limiting factors stacking sequentially. The 25 overhead squats (135/95) demand technical skill under pre-existing fatigue from 225 prior reps. Then 75 ring dips — a high-skill, upper-body-intensive movement — arrive after push-ups and OHS have already taxed shoulders and triceps. Grip, lungs, shoulders, and skill all become limiting factors simultaneously, pushing this well beyond Hard.

Benchmark Times for Martin Egan Jr.

• Elite: <10:00
• Advanced: 12:05-14:40
• Intermediate: 17:45-21:30
• Beginner: >46:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): With 400+ total reps spanning double-unders, sit-ups, push-ups, knees-to-elbows, ring dips, and air squats, muscular endurance is the dominant demand, taxing nearly every muscle group repeatedly.
• Endurance (7/10): The high total volume and continuous nature of this For Time workout sustains elevated heart rate throughout, demanding significant cardiovascular output across all seven movements with minimal natural rest.
• Flexibility (6/10): Overhead squats require significant shoulder, thoracic, and ankle mobility. Knees-to-elbows demand hip flexor and lat flexibility, making mobility a notable limiting factor in this workout.
• Speed (6/10): For Time format incentivizes fast cycling and efficient transitions. Managing pace across seven movements while avoiding burnout requires strategic speed, especially on double-unders and ring dips.
• Strength (4/10): The 25 overhead squats at 135/95 lb introduce meaningful loading, but the majority of the workout is bodyweight-based, making absolute strength a secondary rather than primary demand.
• Power (2/10): Double-unders require some wrist and ankle snap, but the overwhelming volume and fatigue shift the stimulus away from explosive power toward sustained muscular endurance throughout.

Movements

• Push-Up
• Air Squat
• Overhead Squat
• Ring Dip
• Knees-to-Elbow
• Sit-Up
• Double-Under

Scaling Options

Double-Unders: Sub 200 single-unders or 50 attempts with 50 singles. Sit-Ups: Reduce to 50 or use an AbMat for support. Push-Ups: Scale to knee push-ups or elevate hands on a box; reduce to 35 reps if needed. Overhead Squats: Drop to 95/65 lb or 75/55 lb for newer athletes; sub goblet squats or front squats if OHS mechanics are unsafe. Knees-to-Elbows: Sub knees-to-chest hanging, V-ups, or tuck-ups on the floor. Ring Dips: Sub bar dips, box dips, or banded ring dips; reduce to 50 reps if needed. Air Squats: Reduce to 75 or add a target (box squat) for depth consistency. Volume scaling option: reduce all reps by 25% across the board (75-55-35-20-35-55-75).

Scaling Explanation

Scale this workout if you cannot perform at least 5 unbroken overhead squats at Rx weight with solid mechanics, cannot complete 10+ ring dips unbroken when fresh, or if your double-under efficiency is very low (more than 3 minutes for 100 reps). The target completion time is 20-35 minutes — if you're projected to go beyond 40 minutes, reduce volume or substitute movements. Prioritize technique over load on the overhead squats above all else — a failed squat or shoulder injury ends your workout and your week. Ring dips are the most commonly over-scaled movement here; it's better to do banded ring dips with full range of motion than to grind through ugly, partial reps. The intended stimulus is sustained effort and mental resilience — scaling should preserve that continuous movement feel, not turn this into a rest-heavy strength session.

Intended Stimulus

This is a long, grinding chipper designed to test your full-body endurance, skill under fatigue, and mental toughness. Expect a 20-40 minute effort for most athletes. The energy demand is a long steady engine — you'll need to pace yourself from the start and manage fatigue across seven very different movements. The primary challenge is mental and conditioning-based: the workout builds in difficulty as you accumulate fatigue, then hits you with ring dips and overhead squats right in the middle when you're already tired. The goal is to keep moving consistently without blowing up early.

Coach Insight

Treat this like a long run — start conservatively and build. The double-unders and sit-ups at the top are your warm-up, not a sprint. Break push-ups early (sets of 10-15) before your chest gives out — failing reps here will cost you big later. The overhead squats at 135/95 lb are the technical crux; prioritize position over speed, break into sets of 5-8, and never sacrifice shoulder stability for pace. Knees-to-elbows will tax your grip after the OHS — use a hook grip and shake out between sets of 10-15. Ring dips are the biggest potential time sink — break these aggressively from the start into sets of 10-15 with short rest, and lock out fully at the top each rep. Finish strong on the 100 air squats — this is your reward lap, but don't sprint and blow your legs out. Common mistakes: going unbroken on push-ups and ring dips early, rushing the OHS setup under fatigue, and losing midline on sit-ups late in the workout. Suggested rep schemes: Push-ups 15-15-10-10, OHS 8-8-5-4, KTE 15-15-10-10, Ring Dips 15-15-15-15-10-5.

Benchmark Notes

100 double-unders, 75 sit-ups, 50 push-ups, 25 overhead squats at 135/95 lb, 50 knees-to-elbows, 75 ring dips and 100 air squats. The ring dips take the most time. L5 (21:30-26 min) does them in sets of 4-5. L10 (under 10 min) holds sets of 15+.

Modality Profile

7 total movements: Double-Under (G), Sit-Up (G), Push-Up (G), Overhead Squat (W), Knees-to-Elbow (G), Ring Dip (G), Air Squat (G) = 6 Gymnastics, 0 Monostructural, 1 Weightlifting. 6/7 ≈ 86% G, 1/7 ≈ 14% W, rounded to nearest 10%.

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