Workout Description
Why This Workout Is Very Hard
This workout combines high volume (180 cal ski, 90 push press, 45 devil press), moderate loading (95# push press, 30/30# dumbbells), and significant skill demands (rope climbs, handstand holds) in a compressed 1:00-per-round format. The chipper structure with no built-in rest creates continuous fatigue accumulation across multiple movement patterns. The 20:00 time cap with :30 handstand penalties adds psychological pressure. Most average athletes will struggle with pacing and skill execution under fatigue, requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of push press and devil press repetitions combined with rope climbs creates substantial muscular endurance demand. Continuous movement with minimal rest challenges sustained output.
- Endurance (7/10): Extended chipper format with 1:00 rounds and potential 20+ minute duration demands sustained cardiovascular output. Ski erg adds significant aerobic demand throughout the workout.
- Strength (6/10): Push press at 95# and devil press with dumbbells require moderate force production. Not maximal strength, but loaded movements demand significant strength contribution throughout.
- Speed (6/10): 1:00 round structure with movement transitions creates pacing pressure. Finishing movements early to advance adds speed element. Penalty handstand holds incentivize faster completion.
- Flexibility (5/10): Handstand holds and supine-to-stand rope climbs require shoulder mobility and overhead positioning. Devil press demands thoracic mobility and hip flexibility for ground-to-overhead transitions.
- Power (4/10): Push press and devil press contain explosive components, but the chipper format and time-domain structure emphasize sustained output over pure explosiveness. Moderate power demand.
Movements
- Push Press
- Handstand Hold
- Devil Press
- Ski Erg
- Rope Climb
Modality Profile
Workout contains 5 unique movements: Ski (M), Push Press (W), Devil Press (W), Handstand Hold (G), Rope Climb (G), Supine to Stand (G). Gymnastics: 3 movements (Handstand Hold, Rope Climb, Supine to Stand) = 40%. Monostructural: 1 movement (Ski) = 20%. Weightlifting: 2 movements (Push Press, Devil Press) = 40%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended chipper format with 1:00 rounds and potential 20+ minute duration demands sustained cardiovascular output. Ski erg adds significant aerobic demand throughout the workout. |
| Stamina | 8/10 | High volume of push press and devil press repetitions combined with rope climbs creates substantial muscular endurance demand. Continuous movement with minimal rest challenges sustained output. |
| Strength | 6/10 | Push press at 95# and devil press with dumbbells require moderate force production. Not maximal strength, but loaded movements demand significant strength contribution throughout. |
| Flexibility | 5/10 | Handstand holds and supine-to-stand rope climbs require shoulder mobility and overhead positioning. Devil press demands thoracic mobility and hip flexibility for ground-to-overhead transitions. |
| Power | 4/10 | Push press and devil press contain explosive components, but the chipper format and time-domain structure emphasize sustained output over pure explosiveness. Moderate power demand. |
| Speed | 6/10 | 1:00 round structure with movement transitions creates pacing pressure. Finishing movements early to advance adds speed element. Penalty handstand holds incentivize faster completion. |
1:00 per round until finished with chipper:180 Cal Ski90 Push Press 95#45 Devil press 30/30#Rest - if you finish a movement during the 1:00, you can move to the next movement you need to finish. - :30 handstand hold penalty for every 1:00 over 20:00.4x5 Supine to stand rope climb :30 handstand hold on dumbbell