Workout Description

Why This Workout Is Very Hard

A demanding 13-minute chipper blending heavy barbell volume (55 deadlifts at 225/155 lb), high-rep wall balls, a substantial calorie row, and advanced gymnastics (55 HSPU). Total potential volume is 220+ reps, with technical standards and fatigue compounding. Strength endurance, midline integrity, and shoulder stamina are heavily taxed, and pacing errors are costly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Large sets across posterior chain, squatting, and vertical pressing test muscular endurance. Success hinges on breaking early, managing short rests, and sustaining repeatable sets without redlining or failing reps.
• Endurance (7/10): A 13-minute piece with a sizable rowing section and continuous movement keeps the heart rate high. It’s aerobic-dominant but interrupted by breaks for deadlifts and HSPU, preventing it from becoming pure steady-state cardio.
• Strength (6/10): The 55 deadlifts at 225/155 and high-volume HSPU require substantial baseline strength. Demands are submaximal yet repeated, prioritizing strength endurance over single-rep maximal force production.
• Speed (5/10): Quick cycling helps on wall balls and manageable deadlift sets, yet the workout rewards sustainable rhythm and disciplined transitions more than outright sprinting.
• Power (4/10): Explosiveness aids wall balls and rowing drive, but the chipper structure moderates peak output. Most efforts are rhythmic, submaximal contractions rather than all-out power efforts.
• Flexibility (4/10): Requires sound shoulder flexion and thoracic extension for HSPU standards, full-depth squats for wall balls, and hamstring mobility for neutral-spine deadlifts. Mobility constraints won’t stop you but will slow efficiency.

Scaling Options

Scale to: 55 Deadlifts (185/125 lb), 55 Wall Balls (14/10 lb), 45/35 cal Row, 35–55 Kipping HSPU • 55 Deadlifts (155/105 lb), 55 Wall Balls (14/10 lb), 40/30 cal Row, 55 HSPU to 1–2 AbMats or Box Pike • 45 Deadlifts (135/95 lb), 45 Wall Balls (10/8 lb), 35/25 cal Row, 55 Hand-Release Push-Ups

Scaling Explanation

Adjust load and skill so you reach HSPU (or a suitable press variant) with time to accumulate quality reps, preserving the chipper flow and intended aerobic-muscular grind.

Intended Stimulus

A sustained, grindy chipper. Break deadlifts early to protect your back, throw smooth, consistent wall balls, row at a pace you can hold without spiking heart rate, then chip away at HSPU in small, repeatable sets. Aim for constant movement with short, planned breaks and steady breathing throughout.

Coach Insight

Pace the opener: deadlifts in 6–10 rep sets with short rests. Wall balls steady—no burn-it-down sets. Row at 75–80% so you arrive composed for HSPU. One tip: Protect position. Neutral spine on every deadlift and tight hollow on HSPU—quality saves time and no-reps. Avoid opening hero sets, rowing too hard, and pushing HSPU to failure—grease consistent small sets.

Benchmark Notes

Scores represent total reps. Hitting 110 means finishing deadlifts and wall balls; 165 gets you off the row; 180–210 shows meaningful HSPU progress; 240+ indicates finishing HSPU and starting deadlifts again. Elite reach 280+ by completing second-round deadlifts and starting wall balls.

Modality Profile

Two loaded movements (deadlifts and wall balls) dominate total work, the row contributes a significant monostructural segment, and HSPU add a substantial gymnastics demand that often becomes the limiter. Percentages reflect typical time spent by athletes who reach HSPU but do not complete a full round.

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