Workout Description
Why This Workout Is Very Hard
The palindrome chipper structure is brutal: 60 total push press, 60 pull-ups, 40 wall balls, and 40 HSPU create catastrophic shoulder accumulation. The second set of HSPU comes after pre-fatigued shoulders from the first wave, and the return push press/pull-ups hit a grip that's already failing. The 30-cal row provides minimal shoulder recovery. Average athletes will spend 35-50+ minutes grinding through repeated failure sets on HSPU and later pull-ups.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Massive upper-body volume — 60 push press, 60 pull-ups, 40 HSPU, 40 wall balls — creates extreme muscular endurance demands, especially in the shoulder girdle and grip. This is the dominant stimulus of the metcon.
- Endurance (7/10): A long palindrome chipper with 230+ reps plus 30 cal row demands sustained cardiovascular output. The continuous multi-modal work keeps heart rate elevated well above moderate for an extended duration.
- Speed (6/10): As a for-time chipper with palindrome structure, efficient barbell cycling, kipping mechanics on pull-ups and HSPU, and strong row pacing significantly impact total time. Transitions and cycling speed are rewarded.
- Strength (5/10): Push jerk 5x5 with load provides legitimate strength stimulus. The metcon's 95/65 push press for 60 reps adds moderate loading demand, elevating this above pure bodyweight but below true maximal strength work.
- Flexibility (5/10): Front rack and overhead lockout positions for jerks and HSPU require thoracic and shoulder mobility. Wall ball demands hip and ankle depth. Multiple planes of mobility are challenged at a moderate level.
- Power (5/10): Push jerk is inherently explosive, though the 5-second pause shifts it toward strength-speed. Push press and wall ball add power demand in the metcon, but high rep counts reduce peak power expression.
Movements
- Push Jerk
- Wall Ball
- Push Press
- Thruster
- Front Squat
- Handstand Push-Up
- Row
- Pull-Up
Modality Profile
8 total movements: Gymnastics (2) = Pull-Up, Handstand Push-Up (25% → 30%); Monostructural (1) = Row (12.5% → 10%); Weightlifting (5) = Front Squat, Thruster, Push Jerk, Push Press, Wall Ball (62.5% → 60%). Totals: G:30 + M:10 + W:60 = 100.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | A long palindrome chipper with 230+ reps plus 30 cal row demands sustained cardiovascular output. The continuous multi-modal work keeps heart rate elevated well above moderate for an extended duration. |
| Stamina | 9/10 | Massive upper-body volume — 60 push press, 60 pull-ups, 40 HSPU, 40 wall balls — creates extreme muscular endurance demands, especially in the shoulder girdle and grip. This is the dominant stimulus of the metcon. |
| Strength | 5/10 | Push jerk 5x5 with load provides legitimate strength stimulus. The metcon's 95/65 push press for 60 reps adds moderate loading demand, elevating this above pure bodyweight but below true maximal strength work. |
| Flexibility | 5/10 | Front rack and overhead lockout positions for jerks and HSPU require thoracic and shoulder mobility. Wall ball demands hip and ankle depth. Multiple planes of mobility are challenged at a moderate level. |
| Power | 5/10 | Push jerk is inherently explosive, though the 5-second pause shifts it toward strength-speed. Push press and wall ball add power demand in the metcon, but high rep counts reduce peak power expression. |
| Speed | 6/10 | As a for-time chipper with palindrome structure, efficient barbell cycling, kipping mechanics on pull-ups and HSPU, and strong row pacing significantly impact total time. Transitions and cycling speed are rewarded. |
Warm Up SOP plus:20 pvc Front Squat 20 PVC Thruster 20 Front Squat Strength/Squat:push jerk w/ 5 sec pause 5x5Metabolic Conditioning :1 round 30 push press 95/65 30 pull up 20 wall ball 20/14 20 HSPU 30 CAL Row 20 HSPU 20 Wall ball 20/14 30 Pull ups 30 Push press 95/65