Workout Description

Why This Workout Is Very Hard

A high-volume team chipper with 4,000 m total rowing, 484 double-unders, and 108 burpees wrapped around moderately heavy loading. The combo taxes cardio, grip, and hip extension while demanding coordination under fatigue. Team logistics and transitions add complexity. Most mixed-level trios should expect 35–55 minutes, with elite teams pushing low-30s under crisp pacing and clean handoffs.

Benchmark Times for McCartney

• Elite: <33:00
• Advanced: 36:00-39:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 2,000 m rows plus a large double-under set drive sustained aerobic work. Success depends on holding consistent, moderate heart rates while rotating efficiently through stations.
• Stamina (7/10): Repeated hip extension and pressing across swings, thrusters, burpees, and deadlifts require muscular endurance and the ability to manage sets under fatigue with short rests.
• Power (5/10): Hip-driven power in swings, deadlifts, and thrusters is important for efficient reps, but the workout rewards steady output more than peak explosiveness.
• Strength (5/10): Loads are moderate (DB 50/35, KB 70/53, DL 225/155). Not maximal, but heavy enough to challenge when fatigued, especially for smaller athletes on deadlifts and DB thrusters.
• Speed (4/10): Quick cycling matters on burpees and transitions, yet the team format favors smooth handoffs and sustainable pacing over all-out sprinting.
• Flexibility (2/10): Standard ROM requirements (hips, shoulders, ankles) for safe thrusters, swings, burpees, and deadlifts. Mobility matters but does not limit most athletes.

Scaling Options

Scale to: Reduce loading (DB 35/25, KB 53/35, DL 185/125) and DU to 300 or 600 single-unders • Team of 2 version: 1500 m rows, 10 DB thrusters, 24 KB swings, 320 DU, 72 burpees, 1500 m row, 12 DL • Beginner: 1000 m rows, DB 20/15, KB 35/26, 300 single-unders, up-downs, DL 135/95

Scaling Explanation

These options preserve the chipper flow and stimulus by adjusting load, skill, and total volume so athletes can keep moving, rotate quickly, and avoid excessive rest.

Intended Stimulus

Sustained, team-based engine work with crisp, baton-style handoffs. You should feel a steady aerobic push during the rows and double-unders, then controlled, powerful sets on the DB/KB/DL pieces. Burpees bridge intensity between modalities. The best teams maintain unbroken or near-unbroken sets and keep rest to brief, intentional swaps.

Coach Insight

Pace the rows with 200–300 m turns to keep power high and transitions tight. On high-skill/loaded pieces, use planned small sets that stay unbroken. The one tip: Minimal standing around. Pre-plan exact rep splits and who goes when. Avoid letting double-unders or burpees balloon in volume per turn—short sets protect rhythm, grip, and heart rate.

Benchmark Notes

Use total finish time for your team of three. If you’re near 45–50 minutes, you’re around mid-pack. Sub-40 shows strong pacing and skill execution. Hitting low-30s requires efficient double-unders, quick burpees, and minimal transition time on the erg and barbell.

Modality Profile

About half the time is monostructural (two 2k rows and a large double-under set). Weightlifting elements (DB thrusters, KB swings, deadlifts) make up roughly a third. Gymnastics is primarily burpees, contributing the remaining portion. Actual split can shift based on team strengths and transitions.

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