Workout Description

Why This Workout Is Very Hard

A long, high-volume chipper with advanced gymnastics (HSPU), heavy deadlifts, a tall box, big sets of pull-ups and wall-balls, plus a 400m weighted run. The combination taxes grip, shoulders, and legs while demanding sustained aerobic output. Most athletes will need strategic breaks and smart pacing to avoid redlining.

Benchmark Times for Nutts

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep wall-balls, large set of pull-ups, and cumulative fatigue from deadlifts demand muscular endurance in shoulders, back, and legs, plus mental stamina to keep moving through long sets.
• Endurance (6/10): Steady aerobic demand across a long chipper with jump rope and a weighted run. Heart rate stays elevated, but not redline, requiring controlled breathing and sustained pacing over 20–35 minutes for most athletes.
• Power (6/10): Explosive hip drive for box jumps, wall-ball throws, and efficient double-unders. Athletes benefit from crisp reps and rebound control without overreaching into unsustainable power output.
• Strength (6/10): The 250/175 lb deadlift and strict/kipping HSPU require baseline pulling and pressing strength. While not a max-effort day, the load and skill elements punish weak positions and poor bracing.
• Speed (5/10): It’s not an all-out sprint; speed appears in short, consistent sets and efficient transitions. Overpacing early typically backfires due to grip and shoulder fatigue later.
• Flexibility (4/10): Full ROM overhead in HSPU and wall-balls, plus deep squat and hip opening for box jumps. Adequate shoulder and thoracic mobility help keep movement efficient and reduce compensations.

Scaling Options

Scale to: HSPU to kipping/pike • DL 205/145, BJ 24/20, 40 Pull-Ups, 80 WB 20/14, 150 DU, 400m run with 25/15 lb • 10 pike push-ups, DL 155/105, 25 step-ups 20/16, 30 ring rows, 60 WB 14/10, 300 singles, 400m run no plate

Scaling Explanation

These options preserve the chipper’s flow and time domain while matching capacity: reduce load, height, reps, and skill so sets stay manageable (5–15 reps) and the run remains steady, not a full stop.

Intended Stimulus

A sustained, grindy effort with deliberate pacing. Breathing should be controlled, with short sets and quick breaks the whole way. The deadlifts feel heavy but manageable in small sets; pull-ups and wall-balls accumulate serious fatigue; the double-unders elevate heart rate; the plate run finishes the posterior chain and lungs.

Coach Insight

Start conservative and protect your grip and shoulders. Small, repeatable sets win this workout. If one tip matters most: break before you have to—especially on pull-ups and wall-balls—to avoid blowups later. Common mistakes: opening the deadlifts too big, rushing double-unders, and letting the plate run become a walk. Stay tall, breathe, and keep shuffling.

Benchmark Notes

Times range from first-timer grind to elite pace. If you’re near the slowest tier, you’re likely capping sets and walking the plate run. Mid-tier finishes around 25–30 minutes with planned breaks. Elite athletes maintain short rest, unbroken or near-unbroken big sets, and a steady plate run.

Modality Profile

Gymnastics includes HSPU, pull-ups, and box jumps. Monostructural covers double-unders and the 400m plate run. Weightlifting includes deadlifts and wall-balls. Time is fairly balanced across all three, with slightly more time spent on bodyweight skills and conditioning pieces.

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