Workout Description

Why This Workout Is Hard

This partner workout combines high volume (450+ total reps) with continuous work across multiple movement patterns. While individual movements are moderate intensity, the cumulative fatigue from 100 wall balls into sit-ups into box jumps creates significant interference. The 3,000m total rowing bookends add substantial aerobic demand. Partners provide some relief, but the sheer volume and lack of structured rest between movements will challenge most average CrossFitters significantly.

Benchmark Times for Partner Chipper (35 minutes)

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 3,000 meters of rowing plus high-volume bodyweight movements create significant cardiovascular demand over an extended time domain.
• Stamina (9/10): Extremely high total volume across multiple muscle groups will test muscular endurance limits, especially with grip-intensive movements.
• Power (5/10): Box jumps, kettlebell swings, and wall balls provide explosive elements, though tempered by the high-volume endurance format.
• Strength (4/10): Moderate loads with kettlebell swings and wall balls, plus challenging bodyweight movements like pull-ups requiring relative strength.
• Flexibility (3/10): Box jumps, lunges, and wall balls require moderate hip and ankle mobility, while pull-ups demand shoulder flexibility.
• Speed (3/10): Partner format allows strategic pacing and rest, reducing speed demands compared to individual time-based workouts.

Movements

• Wall Ball
• Push-Up
• Kettlebell Swing
• Walking Lunge
• Burpee
• Sit-Up
• Box Jump
• Row
• Pull-Up

Benchmark Notes

This is a partner chipper workout with significant volume across 10 movements. I'll analyze this by breaking down each movement and applying partner work dynamics. Movement Analysis: 1. Row 2,000m (shared): Partners alternate, ~4:00-6:30 total 2. 100 Wall Balls: 50 reps each, ~2:30-4:00 with partner rest 3. 90 Sit-Ups: 45 reps each, ~1:30-2:30 4. 80 Box Jumps: 40 reps each, ~1:20-2:00 5. 70 Push-Ups: 35 reps each, ~1:10-2:00 6. 60 KB Swings: 30 reps each, ~1:00-1:30 7. 50 Burpees: 25 reps each, ~1:30-2:30 8. 40 Pull-Ups: 20 reps each, ~1:00-2:00 9. 30 Walking Lunges: 15 each leg per person, ~1:00-1:30 10. Row 1,000m (shared): Partners alternate, ~2:00-3:15 Partner Work Benefits: - Continuous rest while partner works - Shared rowing distance reduces individual load - Can maintain higher intensity throughout - Minimal fatigue accumulation compared to individual work Transitions: ~10-15 seconds between movements (equipment changes) Total Volume Comparison: This is similar to a scaled version of 'Angie' (100 each of pull-ups, push-ups, sit-ups, air squats) but with partner work and additional movements. Angie benchmarks: L10: 15:00-18:00, L5: 22:00-25:00, L1: 33:00-40:00. With partner work reducing individual load by ~50% and the mixed movement pattern, I'm scaling down from Angie's times while accounting for the rowing components and transitions. Final Targets: - L10 (Elite): 18:00 - High-level athletes maintaining strong pace throughout - L5 (Average): 26:00 - Solid recreational athletes with good pacing - L1 (Beginner): 35:00 - New athletes with frequent breaks and scaling

Modality Profile

6 Gymnastics movements (Wall Ball, Sit-Up, Box Jump, Push-Up, Burpee, Walking Lunge), 1 Monostructural (Row), 3 Weightlifting (Wall Ball, Kettlebell Swing, Pull-Up with potential weight). Wall Ball counted in both G and W categories, resulting in 60% G, 10% M, 30% W breakdown.