Workout Description

Why This Workout Is Hard

This workout combines significant aerobic volume (3600m total cardio) with high-rep wall balls creating substantial fatigue accumulation. The continuous nature with no built-in rest, plus the demanding transition from running to rowing to wall balls, will challenge most athletes' aerobic capacity and leg endurance simultaneously. Expected time of 18-25 minutes maintains intensity throughout, making this a grinding aerobic challenge that many will need to scale.

Benchmark Times for Endurance Chipper (Run, Row, WB)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-21:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended running and rowing combined with high-rep wall balls creates significant cardiovascular demand over 15-25 minutes of continuous work.
• Stamina (8/10): 90 wall balls after aerobic fatigue from running and rowing will severely test leg and shoulder muscular endurance capacity.
• Speed (5/10): Pacing across three different modalities is crucial, with transitions between run, row, and wall balls affecting overall time.
• Flexibility (4/10): Wall balls demand good hip, ankle, and shoulder mobility for full depth squats and overhead throws to target.
• Strength (3/10): Wall balls require moderate leg and shoulder strength, but primarily tests strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive demand; wall balls have some power component but running and rowing are steady-state aerobic efforts.

Movements

• Wall Ball
• Run
• Row

Benchmark Notes

This workout combines significant running, rowing, and wall ball volume. I'll analyze each component and reference Kelly as the closest anchor. Movement Breakdown: - 2100m Run: Elite ~420-480 sec, Intermediate ~600-660 sec, Novice ~840-960 sec - 1500m Row: Elite ~270-300 sec, Intermediate ~360-390 sec, Novice ~450-510 sec - 90 Wall Balls: Elite ~180-210 sec, Intermediate ~270-315 sec, Novice ~360-450 sec Fatigue Analysis: The run comes first when fresh (1.0x multiplier). The row follows with moderate leg fatigue from running (+10-15% time). Wall balls come last with significant accumulated fatigue from both cardio components (+20-25% time due to breathing/leg fatigue). Adjusted Times: - 2100m Run: 420-480 / 600-660 / 840-960 sec (fresh) - 1500m Row: 300-330 / 390-420 / 480-540 sec (with run fatigue) - 90 Wall Balls: 225-260 / 330-385 / 450-560 sec (with accumulated fatigue) Transitions: ~15-30 sec total between movements Anchor Reference: Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) has L10 at 930-1050 sec. This workout has more total running distance (2100m vs 2000m), more rowing (1500m vs 0m), but fewer wall balls (90 vs 150). The rowing component and reduced wall ball volume roughly balance out, suggesting similar total times. Provisional totals: Elite 660-785 sec, Intermediate 935-1080 sec, Novice 1305-1590 sec Cross-checking against Kelly anchor and adjusting for the rowing component, final benchmarks: L10: 720 sec (12:00) L5: 1260 sec (21:00) L1: 1980 sec (33:00)

Modality Profile

Run and Row are monostructural cardio movements (2/3 = 67%), Wall Ball is a weightlifting movement with external load (1/3 = 33%), no gymnastics movements present