Workout Description

Why This Workout Is Very Hard

High-volume chipper with advanced gymnastics (ring muscle-ups) and significant grip demand. Moderate barbell loading (135/95) becomes taxing after cumulative fatigue from row, toes-to-bar, and wall-balls. The 14-minute window forces sustained pacing with short breaks, while transitions and chalking add pressure. Many athletes are bottlenecked at toes-to-bar or muscle-ups, elevating overall difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across midline and shoulders (50 TTB, 40 WB, 30 cleans, 20 MUs) requires repeated submaximal efforts with minimal rest, challenging muscular endurance in grip, hips, and pressing.
• Endurance (6/10): A 14-minute mixed-modal effort with a sizable initial row demands steady aerobic output and controlled breathing across transitions. Athletes must manage heart rate to keep moving consistently without long breaks.
• Power (5/10): Explosive hip extension is key for efficient cleans, kipping rhythm, and ring transitions. Power helps maintain cycle speed, but sustained output matters more than all-out bursts.
• Speed (5/10): Fast transitions and quick cycling on wall-balls and cleans help, yet grip and midline fatigue limit pure sprinting. Smart, smooth pacing beats reckless speed here.
• Strength (5/10): Loads aren’t maximal but become strength-biased under fatigue: 135/95 lb cleans after wall-balls and toes-to-bar, plus pulling and pressing strength for ring muscle-ups.
• Flexibility (3/10): Requires adequate shoulder and thoracic mobility for wall-ball positions and ring turnover, plus hip flexion and lat length for efficient toes-to-bar kipping without compensation.

Movements

• Ring Muscle-Up
• Toes-to-Bar
• Clean
• Row

Scaling Options

Scale to: Hanging knee raises + lighter wall-ball (14/10) + cleans (95/65) + jumping ring muscle-ups • Toes-to-bar + lighter wall-ball (16/12) + cleans (115/75) + bar muscle-ups • Reduce reps to 40/35/30/20/10 while keeping movements

Scaling Explanation

Adjust skill and load to preserve a continuous chipper feel, manageable set sizes, and consistent pacing without long failures, while keeping movement patterns and stimulus intact.

Intended Stimulus

Sustained, high-effort chipper with short, deliberate breaks. The row sets the pace; toes-to-bar and wall-balls build midline and shoulder fatigue. Cleans feel heavy under duress. Muscle-ups cap the test with high-skill pulling and pressing. You should manage heart rate, protect grip, and keep moving with small, repeatable sets.

Coach Insight

Open strong but controlled on the row, then settle into crisp, small sets with short rests on toes-to-bar and wall-balls. Biggest tip: Pre-plan set/rep breaks and stick to them—avoid grip blowups. Common mistakes: Rowing too hard, huge early sets on toes-to-bar, and rushing cleans. Chalk/transition efficiently; every second counts.

Benchmark Notes

Score is total reps in 14 minutes (calories count as reps). Most athletes finish the row, many complete toes-to-bar, and stronger athletes reach cleans or muscle-ups. Elite scores get back on the rower. Use these levels to gauge pacing, scaling needs, and realistic targets.

Modality Profile

Gymnastics dominates with 50 toes-to-bar and 20 ring muscle-ups driving time and difficulty. Weightlifting volume from 40 wall-balls and 30 cleans is substantial. The initial 60-calorie row anchors the monostructural piece but is a smaller time share overall.

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