Workout Description

Why This Workout Is Very Hard

Two high-skill, heavy triplets separated by long rest. Weighted pistols, parallette HSPU, and muscle-ups demand advanced gymnastics strength and skill. Barbells at 185/135 and 165/115 require strong, efficient singles. Volume is moderate, but complexity, loading, and repeat exposure to muscle-ups elevate the difficulty beyond classic benchmarks.

Benchmark Times for Split Chipper

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-28:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive barbell lifts and dynamic kipping for muscle-ups emphasize powerful hip and shoulder extension.
• Strength (7/10): Heavy barbells and weighted pistols demand significant absolute and relative strength, especially for clean-and-jerks and snatches as singles.
• Stamina (7/10): Repeated sets of pressing, pulling, and squatting under fatigue require sustained muscular output across both segments.
• Flexibility (6/10): Pistols require ankle and hip mobility; parallette HSPU need shoulder range and midline control through deficit.
• Speed (5/10): Athletes will move steadily with deliberate singles on the barbell and controlled, quick sets on gymnastics, not a full sprint.
• Endurance (4/10): No monostructural work and long rest reduce aerobic demand. Heart rate spikes during efforts, but it’s not steady-state cardio.

Movements

• Weighted Pistol
• Parallette Handstand Push-Up
• Snatch
• Clean and Jerk
• Muscle-Up

Scaling Options

Scale to: 35/25 lb DB pistols, 165/115 C&J, 135/95 snatch, 9 bar muscle-ups • Unweighted pistols to box, kipping HSPU (reduced deficit), 185/135 C&J, 115/75 snatch, 12 C2B + 12 ring dips • Assisted pistols or air squats, pike HSPU on box, 18 pull-ups + 18 push-ups, 115/75 C&J, 95/65 snatch

Scaling Explanation

These options keep movement patterns and stimulus (heavy singles and high-skill pressing/pulling) while adjusting load and skill so athletes keep moving without frequent failures.

Intended Stimulus

Two high-skill, heavy efforts that feel like controlled sprints. Barbell should be challenging enough to favor quick singles with short rest. Gymnastics are broken into small, confident sets to avoid failure. Athletes finish each piece slightly breathless, arms and legs pumped, but without large breakdowns or long chalk breaks.

Coach Insight

Pace each piece like an 8–10 minute effort: quick singles on the barbell, short sets on gymnastics, minimal transition time. Biggest tip: never push to failure on parallette HSPU or muscle-ups; stop a rep early and keep moving. Common mistakes: opening with big sets, chasing touch-and-go on heavy bars, and resting too long before the final muscle-ups.

Benchmark Notes

These times reflect the sum of both work pieces (do not include the 15:00 rest). Slower athletes will grind through heavy singles and small gymnastics sets; faster athletes maintain composed singles and short, quick sets on high-skill work.

Modality Profile

Even split between gymnastics (muscle-ups, parallette HSPU) and weightlifting (weighted pistols, clean-and-jerks, snatches). There is no monostructural element, so intensity comes from load and skill, not cyclical cardio.

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If you enjoy Split Chipper, you might also like these similar CrossFit WODs:

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These WODs similar to Split Chipper share comparable training demands, time domains, and movement patterns.