Workout Description

Why This Workout Is Very Hard

High-volume barbell pulling (55 deadlifts at 225/155 lb) followed by large wall-ball and row sets taxes posterior chain and lungs before a high-skill, high-fatigue gymnastics finisher (HSPU). The 13-minute window is short enough to push intensity, yet the volume and skills demand advanced capacity, pacing, and strength.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets across different patterns—hip hinge, squat, pull, and vertical press—demand sustained muscular output. Managing sets and short rests is crucial to keep moving without excessive local fatigue.
• Endurance (6/10): Thirteen minutes rewards sustainable aerobic power. The 55-calorie row and continuous chipper format require steady breathing and repeatable cadence without redlining early, especially before the handstand push-ups.
• Strength (6/10): The deadlift load is moderate-heavy for volume and will punish weaker posterior chains. HSPU also require sufficient pressing strength under fatigue, though not true maximal efforts.
• Speed (5/10): Transition efficiency and quick, manageable sets matter. However, sprinting early backfires. Controlled speed—particularly on wall balls and deadlift sets—beats reckless rushing into HSPU fatigue.
• Power (4/10): Wall balls and powerful pulls from the floor reward pop, but the workout favors repeatable submaximal efforts more than single explosive peaks. Smooth cycling trumps maximal explosiveness.
• Flexibility (3/10): Full squat depth for wall balls, proper shoulder flexion for HSPU, and safe hinge positions for deadlifts require decent mobility, but not extreme ranges or advanced contortion.

Scaling Options

Scale to: 185/125 lb deadlifts, 20/14 lb to 10/9 ft, 55 cal row, kipping HSPU with 1–2 abmats • 155/105 lb deadlifts, 14/10 lb to 10/9 ft, 45/40 cal row, pike box HSPU • 40-40-40-40 reps at Rx loads with kipping HSPU or strict push-ups

Scaling Explanation

These options preserve the chipper structure and stimulus by adjusting load, gymnastics difficulty, or total volume so athletes keep moving and reach the HSPU portion under control.

Intended Stimulus

A tough, sustained grind with smart pacing. The deadlifts should be broken before form breaks, wall balls steady with minimal extras, and the row at a repeatable pace that preserves shoulders. HSPU become the limiter—arrive composed, chip away in small sets, and avoid long, draining rests.

Coach Insight

Open with conservative deadlift sets (5–10 reps) to save your back and grip. Smooth, breathing-paced wall balls; no panic on the row—just sit and work. The one tip: Arrive at HSPU with gas in the tank. Burning out before the wall costs far more than seconds saved early. Avoid no-reps on HSPU and sloppy deadlift form. Short breaks, clear plans, and strict standards.

Benchmark Notes

Score is total reps completed in 13 minutes. Many athletes reach the row or a small set of HSPU; advanced athletes complete all 220 reps and start a second round. Use the levels to gauge pacing, breaks, and where your limiter appears.

Modality Profile

By movement count: two weightlifting elements (deadlift, wall ball) comprise 50%, one monostructural (row) is 25%, and one gymnastics (handstand push-up) is 25%. Time distribution often skews toward row and HSPU, but count-based balance reflects the structure.

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