Workout Description

Why This Workout Is Very Hard

This chipper is brutal due to cumulative full-body fatigue. Manmakers (20 total at 30#) are among the most demanding movements in CrossFit — combining push-ups, renegade rows, and a squat-to-press. Grip is the relentless limiting factor: deadlifts→pull-ups→push press→manmakers creates sustained forearm failure. Two mile runs bookend everything, meaning legs are pre-fatigued heading into the barbell work and already smoked by the final run. Expect 40–55 minutes of grinding, with most athletes forced to break movements significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive total volume: 42 pull-ups, 30 deadlifts, 18 DB push press, 20 manmakers, and 2 miles of running hammers muscular endurance in virtually every muscle group across a long duration.
• Endurance (8/10): Two mile runs bookending a high-volume chipper creates a sustained cardiovascular demand throughout. The aerobic system must support recovery between loaded movements and fuel both running efforts.
• Strength (5/10): 165# deadlifts and 50# DB push press are moderate working loads requiring real strength output, but manmakers and pull-up volume shift the demand toward muscular endurance rather than maximal force production.
• Speed (5/10): Efficient bar cycling and smooth transitions matter for total time, but the workout's length demands strategic pacing rather than sprinting. Managing fatigue across two miles and dense volume is key.
• Flexibility (4/10): Hip hinge mechanics for deadlifts, overhead shoulder mobility for push press, and thoracic extension demands from manmakers require above-basic mobility, though nothing extreme is needed.
• Power (4/10): Butterfly pull-ups, DB push press, and the clean-and-press component of manmakers demand moderate explosive output, but the sheer volume and running context suppress true power expression.

Movements

• Butterfly Pull-Up
• Dumbbell Push Press
• Deadlift
• Run
• Kipping Pull-Up
• Man Maker
• Strict Pull-Up

Modality Profile

7 total movements: Gymnastics (3) = Strict Pull-Up, Kipping Pull-Up, Butterfly Pull-Up (all bodyweight pulling movements regardless of kip style); Monostructural (1) = Run; Weightlifting (3) = Deadlift, Dumbbell Push Press, Man Maker (all involve external load). Ratios: G 3/7 ≈ 43%, M 1/7 ≈ 14%, W 3/7 ≈ 43%.