Workout Description

Why This Workout Is Very Hard

Five-station chipper with 200 total reps, including advanced gymnastics (pull-ups, knees-to-elbows, and 40 handstand push-ups) plus 80 barbell reps at moderate loads. Significant grip fatigue and shoulder endurance demands drive pacing. Top athletes can push 15–20 minutes; most will land 20–35+. Movement complexity, volume, and upper-body fatigue make this a very hard test.

Benchmark Times for Steve Mercado

• Elite: <15:00
• Advanced: 17:00-20:00
• Intermediate: 23:00-26:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume upper-body pulling and pressing plus 80 barbell reps tax muscular endurance. Success hinges on sustaining submaximal sets without failing reps late.
• Endurance (6/10): No monostructural pieces, but continuous pacing across 200 reps challenges aerobic support. Heart rate stays elevated while you manage transitions and small sets through the chipper.
• Power (5/10): Power snatches and cleans reward crisp, explosive pulls, but fatigue quickly shifts emphasis from peak power to sustainable mechanics and cycling.
• Speed (5/10): Quick singles and short, planned sets with brief rests drive pace. Over-speeding early leads to failure on HSPU and grip-dependent movements late.
• Strength (4/10): Loads are moderate (105/75 lb) and not strength-limited for most, but repeated barbell lifting under fatigue requires baseline strength to maintain mechanics.
• Flexibility (3/10): Requires overhead mobility for snatches and shoulder range in HSPU. Hip flexion for knees-to-elbows also matters, but demands aren’t extreme.

Scaling Options

Scale to: Ring rows + 75/55 lb + hanging knee raises + 75/55 lb + pike push-ups • Jumping pull-ups + 65/45 lb + toes-to-waist + 65/45 lb + 1-2 abmats HSPU • Band-assisted pull-ups + 85/60 lb + knee raises to parallel + 85/60 lb + strict DB press (35/20 lb)

Scaling Explanation

Options keep the movement patterns and shoulder demand while reducing skill and load so athletes can maintain small, repeatable sets without hitting failure.

Intended Stimulus

Sustained, shoulder-intensive grind with smart breaks from the start. Aim for steady effort: quick singles on the barbell, small repeatable sets on gymnastics, and minimal transition time. The last 40 HSPU should feel like a controlled battle—avoid failure by keeping reps in reserve throughout.

Coach Insight

Open with conservative sets: 6–10 reps on pull-ups and K2E; quick singles or fast 2–3s on the barbell. Keep rests under 10 seconds. The one tip: Protect your shoulders—break HSPU early and often to avoid failure. Common mistakes: Oversized opening sets, death-grip on the bar, and losing standards (no-reps on K2E/HSPU) when fatigued.

Benchmark Notes

Times are set from beginner (L1) to elite (L9). Faster times are better. If you’re near L5, expect around 26 minutes. Stronger gymnastic capacity and efficient barbell cycling will move you up the scale; extended rest or large breaks will push you lower.

Modality Profile

Three of five stations are gymnastics (pull-ups, knees-to-elbows, handstand push-ups), totaling 120 reps. Two stations are weightlifting (80 total barbell reps) with no monostructural work. Expect the majority of time in gymnastics, with significant barbell contribution.

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