Workout Description

Why This Workout Is Very Hard

This chipper blends heavy opening barbell work with high-volume cyclical and gymnastics. The loads (185/115 clean & jerk, 70/53 kettlebell) demand strength and composure, while 40 chest-to-bar pull-ups, 50 OTB burpees, and 60 wall balls create severe muscular and aerobic fatigue. Expect 20–30+ minutes for most, requiring thoughtful pacing, strong grip endurance, and efficient barbell cycling under duress.

Benchmark Times for Roberts Ridge

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across thrusters, wall balls, and pull-ups require muscular endurance in legs, shoulders, and grip. Success hinges on repeatable, submaximal sets without excessive rest or form breakdown.
• Endurance (7/10): Sustained, mixed-modal effort for 20–30+ minutes stresses aerobic capacity, especially across burpees, wall balls, and the closing row. Athletes must hold a steady heart rate and manage breathing through long, uninterrupted sets.
• Power (6/10): Barbell cycling, kettlebell swings, and explosive wall ball drives reward efficient hip extension. Power output must be tempered with pacing to avoid redlining before the large mid-to-late sets.
• Speed (5/10): Transitions matter but the piece favors sustainable cadence over pure sprinting. Fast cycling helps on moderate sets, yet overall success comes from controlled speed rather than maximal turnover.
• Strength (5/10): The opening 10 clean & jerks at 185/115 are heavy enough to challenge midline and posterior chain strength, but volume is low and favors strong singles over maximal lifting capacity work.
• Flexibility (4/10): Front rack, overhead, and deep squat positions are demanded in thrusters and wall balls. Athletes with limited shoulder or hip mobility will fatigue faster and lose positions under breathing and pacing stress.

Scaling Options

Scale to: Intermediate—135/95 C&J, 53/35 KB, 95/65 thruster, 40 Pull-Ups • Scaled—115/75 C&J, 44/26 KB, 75/55 thruster, 40 Jumping Pull-Ups, 40 Burpees, 60 WB (14/10), 60 cal Row • Beginner—95/65 C&J, 35/26 KB, 45/35 thruster, 30 Ring Rows, 35 Burpees, 50 WB (10/8), 50 cal Row

Scaling Explanation

These options reduce load and pulling difficulty while preserving the chipper’s structure and time domain, letting athletes maintain steady pacing and the intended aerobic–stamina stimulus.

Intended Stimulus

Steady grind with smart, sustainable pacing. The heavy clean & jerks should be strong singles, then settle into manageable sets on swings, thrusters, and pull-ups. The workout should feel like a prolonged threshold—breathing hard but under control—finishing with a strong, consistent row rather than a frantic sprint.

Coach Insight

Open with quick singles on clean & jerks and avoid early redline. Partition 30 thrusters and 40 C2B into repeatable sets with fast breaks. The one tip: Protect your grip. Chalk once, then commit to short, planned breaks. Common mistakes: Going unbroken too early, sloppy wall ball targets, and coasting the row. Finish with purpose.

Benchmark Notes

Times range from 35:00 cap (L1) down to 19:00 (L9 elite). If you’re around 27:00, you’re at L5—solid intermediate. Faster times require unbroken sets, minimal chalk breaks, and strong rowing pace. Hitting under 23:00 means advanced capacity and excellent movement efficiency.

Modality Profile

Weightlifting dominates with clean & jerks, kettlebell swings, thrusters, and wall balls. Gymnastics volume is significant via chest-to-bar pull-ups and over-the-bar burpees. Monostructural work is the final 70-calorie row, which occupies meaningful time but less than the combined lifting and gymnastics.

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