Workout Description

Why This Workout Is Very Hard

Heavy deadlifts at 365/245 lb bookend a high-volume chipper with advanced gymnastics (GHD sit-ups, rope climbs) and large sets of wall balls. The combination taxes posterior chain, midline, and grip while demanding coordination on double-unders. Completion typically ranges 20–30+ minutes for competent athletes, requiring strong pacing and strength endurance.

Benchmark Times for Masters Event 1 (160720)

• Elite: <20:00
• Advanced: 21:30-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep wall balls and GHDs plus repeat rope climbs require repeating submax sets under fatigue. Muscular endurance of hips, quads, and trunk is a key limiter alongside grip and breathing rhythm.
• Strength (7/10): Heavy deadlifts at 365/245 lb for 16 total reps demand substantial posterior-chain strength. Many athletes will use controlled singles, making absolute strength a decisive factor for time and pacing.
• Power (6/10): Explosive hip drive for wall balls and powerful pulls from the floor on heavy deadlifts are needed, though the long chipper format dampens pure power expression into repeat submax efforts.
• Endurance (6/10): Sustained chipper with long working time and steady heart rate from double-unders and wall balls. Cardio demand is persistent but not pure monostructural—interspersed by strength and skill elements that keep pacing aerobic-tempo.
• Speed (5/10): Fast cycling helps on wall balls and double-unders, but heavy deadlifts and rope climbs limit sprint potential. Smart transitions and consistent cadence beat all-out bursts that lead to long rests.
• Flexibility (4/10): Requires competent range through full-depth squats for wall balls and strong hip extension/flexion tolerance on GHDs. Not extreme mobility, but inadequate range will slow cycle speed and increase fatigue.

Scaling Options

Scale to: 8 DL 275/185 • 30 GHDs per set (or 40 AbMat) • 60 DU (or 120 singles) • 3 rope climbs • 60 WB 20/14 • mirror back • 8 DL 275/185 • 8 DL 225/155 + 40 AbMat sit-ups + 120 singles + 8 rope pulls (12–15 ft) + 60 WB 14/10 • 8 DL 185/125 + 40 anchored sit-ups + 120 singles + 8 ring rows + 60 WB 14/10

Scaling Explanation

These options preserve the chipper flow and primary stimuli—heavy hinge, midline volume, skill under fatigue—by adjusting load, height/complexity, and rep counts to maintain similar time domains and movement patterns.

Intended Stimulus

A grindy, high-skill chipper: steady heart rate, controlled breathing, and durable midline. The deadlifts should feel heavy enough to encourage singles. Maintain rhythm on wall balls and double-unders without redlining. Rope climbs should be crisp with efficient foot locks and brief rests to protect grip and forearms.

Coach Insight

Pace early. Singles on deadlifts, smooth 10–20 rep sets on wall balls, and relaxed double-unders protect your grip and trunk for the second half. The one tip: pre-plan wall ball breaks and stick to them. Predictable rests beat random misses. Avoid death grips on rope and barbell, sloppy foot locks, and overextending on GHDs. Keep transitions purposeful.

Benchmark Notes

Times are set from cap-fighting finishes to elite Games-level efforts. A solid RX athlete should aim for 25–30 minutes, with sub-24 for advanced and sub-21 for elite. Pace large sets, manage grip, and keep transitions tight to hit your tier.

Modality Profile

Gymnastics dominates via 80 GHD sit-ups and 8 rope climbs, which typically consume the largest time block. Monostructural volume is moderate with 160 double-unders. Weightlifting is significant from 16 heavy deadlifts and 80 wall balls, which demand both strength and repeatable power under fatigue.

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