Workout Description

Why This Workout Is Hard

This workout combines high volume (700+ total reps) with continuous work and significant movement interference. The 100-calorie row bookends create massive leg fatigue that compounds with step-ups. Burpee pull-ups demand both pulling strength and cardiovascular capacity while already fatigued. The chipper format prevents meaningful recovery, and most athletes will hit multiple limiting factors (grip, legs, lungs) simultaneously over 25-35 minutes of sustained effort.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): High calorie rowing combined with continuous bodyweight movements creates significant cardiovascular demand over extended duration with minimal rest opportunities.
• Stamina (8/10): High volume burpee pull-ups and step-ups will severely test upper body pulling stamina and leg endurance throughout the workout.
• Speed (6/10): Fast cycling through movements and efficient transitions between rowing, burpees, step-ups, and double unders critical for time performance.
• Power (4/10): Double unders demand explosive calf and coordination power, while burpee transitions require some explosive hip extension movement patterns.
• Strength (3/10): Primarily bodyweight movements with pull-up strength being the main strength component, but not maximal strength focused.
• Flexibility (3/10): Burpee pull-ups require overhead mobility and hip flexion, step-ups need basic hip mobility, rowing requires posterior chain flexibility.

Movements

• Step-Up
• Burpee Pull-Up
• Row
• Double-Under

Benchmark Notes

This is a high-volume chipper with 600 total reps across 7 movements. Breaking down by movement: 100 Cal Row (fresh): 240-300 sec for L10-L1. 50 Burpee Pull-Ups (first set): 3.5-4.5 sec/rep = 175-225 sec. 50 Step-Ups: 1.5-2 sec/rep = 75-100 sec. 100 Double-Unders: 0.5-0.8 sec/rep = 50-80 sec. 50 Burpee Pull-Ups (second set, fatigued): +20% = 210-270 sec. 50 Step-Ups (second set): +15% = 86-115 sec. 100 Cal Row (final, heavily fatigued): +30% = 312-390 sec. Adding transitions (6 movements × 5-15 sec = 30-90 sec) and accounting for cumulative fatigue on the back half (+15-20%), total times range from 1200 sec (L10) to 2400 sec (L1). This aligns with other high-volume chippers like Angie (1980-2400 sec for L1) but is longer due to the rowing components and burpee pull-up complexity. The workout's structure creates significant grip and cardiovascular fatigue that compounds throughout. Final targets: L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00).

Modality Profile

4 movements: Row (M), Burpee Pull Up (G), Step-Up (G), Double-Under (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting step-up with external load (25%).