Workout Description

Why This Workout Is Very Hard

A high-volume chipper with 400 total reps and accumulating grip fatigue. Pull-ups and kettlebell swings crush the forearms and midline before double-unders challenge coordination and breathing. Finishing with 100 overhead squats demands shoulder mobility and stamina. Moderate loading but massive volume under a 25-minute cap makes this a demanding, regional-level test.

Benchmark Times for Regionals 11.4

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-21:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep counts across grip, shoulders, and legs demand muscular endurance and smart set management to avoid blow-ups late in the workout.
• Endurance (6/10): Sustained breathing and pacing across a long set of four movements. Heart rate stays elevated for most of the 15–25 minute range without true recovery intervals.
• Flexibility (6/10): Overhead squats require solid shoulder, thoracic, hip, and ankle mobility to maintain stable positions under fatigue and high rep schemes.
• Speed (5/10): Quick transitions and efficient cycling matter, yet most athletes must throttle pace and break sets to manage grip and breathing.
• Power (4/10): Explosiveness helps in double-unders and efficient swing mechanics, but the session rewards sustainable output more than peak power.
• Strength (3/10): Loads are moderate and accessible; the challenge is not max strength but the ability to move submaximal weights for many reps under fatigue.

Movements

• Kettlebell Swing
• Overhead Squat
• Pull-Up
• Double-Under

Scaling Options

Scale to: 75-75-100-75 reps • Assistance/loads: banded or ring rows; swings 16/12 kg to eye level; 2:1 single-unders; OHS 65/45 lb or front squats • Partition: 10 rounds of 10 PU, 10 KB, 10 DU, 10 OHS

Scaling Explanation

These options keep the chipper feel, reduce grip/breathing bottlenecks, and maintain movement patterns so athletes can move continuously and finish near the intended time domain.

Intended Stimulus

Steady, methodical chipper with early breaks to protect grip and shoulders. Breathing should stay controlled while you manage small, consistent sets and short rests. The overhead squats are the decisive closer—arrive with enough grip and midline left to cycle confident sets without long pauses. Aim to keep moving the entire time.

Coach Insight

Pace the pull-ups and swings with small, consistent sets (e.g., 10s or 8s) and quick, disciplined rests. Keep transitions tight, especially into the double-unders. One tip: Save your grip—break earlier than you want on pull-ups and swings so you can actually move the barbell later. Avoid death sets, no-rep-heavy double-unders, and walking away from the bar before overhead squats. Chalk and shake out, but don’t linger.

Benchmark Notes

Times are set so newer athletes may bump the cap, intermediates finish near 20–22 minutes, and advanced athletes finish under 16–18 minutes. Hitting sub-14 (men) or sub-15 (women) requires aggressive but sustainable sets and minimal rest, especially through the overhead squats.

Modality Profile

One gymnastics movement (pull-ups), one monostructural movement (double-unders), and two weightlifting movements (kettlebell swings and overhead squats). With equal rep counts, weightlifting occupies half the work, while bodyweight and rope work share the remaining volume.

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