Workout Description

Why This Workout Is Very Hard

This chipper blends advanced gymnastics, high-rep wall balls, and a heavy odd-object finish. Grip and midline fatigue accumulate quickly through rope climbs and 60 toes-to-bar before facing 120 wall balls. The sled pull demands full-body strength under fatigue. Most solid athletes finish in 18–35 minutes, requiring deliberate pacing and efficient movement. Overall skill, volume, and duration push it to Very Hard.

Benchmark Times for Regionals 14.4

• Elite: <15:00
• Advanced: 18:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume TTB and 120 wall balls require repeated contractions of grip, core, and legs under fatigue. Success hinges on maintaining movement quality deep into big sets.
• Endurance (6/10): Sustained effort over 18–35 minutes taxes aerobic capacity without being purely monostructural. Heart rate stays elevated while transitions and set breaks limit continuous, cyclical work.
• Power (5/10): Wall balls and rope climbs reward explosive hip extension and quick pulls. The sled requires strong, forceful steps and drives to keep it moving.
• Strength (5/10): No max lifts, but the heavy sled demands substantial total-body force production, especially after accumulated fatigue from gymnastics and wall balls.
• Speed (4/10): Not a sprint. Efficiency and short, disciplined rest between broken sets matter more than outright cycling speed, though crisp transitions save time.
• Flexibility (4/10): Adequate shoulder, thoracic, and hip flexion are needed for efficient TTB and wall-ball depth/positions, but no extreme mobility is required.

Movements

• Sled Pull
• Rope Climb
• Toes-to-Bar
• Wall Ball Shot

Scaling Options

Scale to: 40 ft rope climb or 4–6 ascents / rope pulls from floor • Hanging knee raises or toes-to-rings (40–60 reps) • Wall ball 14/10 lb to 9/8 ft or 80–100 reps • Lighter sled or 90 ft

Scaling Explanation

These options preserve movement patterns, grip and midline fatigue, and the chipper time domain by adjusting volume and load to keep sets small and sustainable.

Intended Stimulus

Steady, grinding chipper with planned breaks and consistent movement. Grip and midline should feel taxed but manageable through small, repeatable sets on TTB. Wall balls should settle into sustainable chunks with short rests. The sled finishes the workout with a strong, continuous effort rather than sprints. Aim to avoid big spikes—just relentless, composed work.

Coach Insight

Start around 80% effort. Break TTB early into small sets (e.g., 6–8) with strict rest caps. On wall balls, use steady sets with short, honest breaks. Save juice for the sled. One tip: Decide your TTB and wall-ball set/recovery plan before you start—and stick to it. Common mistakes: Redlining on TTB, sloppy wall-ball standards, and over-chalking. Time your rest, protect your grip, and keep transitions tight.

Benchmark Notes

Times range widely based on grip endurance and sled loading. Newer athletes may exceed 35–45 minutes, while advanced athletes stay under 20. Use the levels to pick a realistic target, then back-plan set sizes and rest so you keep moving consistently.

Modality Profile

Two movements are gymnastics (rope climbs, toes-to-bar) and two are external load (wall balls, sled). Most time is spent on wall balls and the sled, slightly tipping the balance toward weightlifting while gymnastics drives grip and core fatigue.

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