Workout Description
Why This Workout Is Very Hard
The 60 total HSPU (30+30) is the defining factor — already a significant skill/strength demand in isolation, the second set arrives after a 1k row, D-ball lunges, wall balls, AND a brutal offset 400m farmers carry that shreds grip and core. Shoulders are severely compromised by rep 31. Two 1k rows bookend continuous heavy movement. Multiple simultaneous limiters: grip, legs, shoulder endurance, and skill under deep fatigue make this Very Hard for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Sixty total HSPU, forty D-Ball lunges, and a long offset farmers carry heavily tax shoulder, leg, and core muscular endurance. This chipper's volume will expose muscular fatigue across multiple segments.
- Endurance (6/10): Two 1k rows and a 400m loaded farmers carry create sustained cardiovascular demand throughout. The workout's total duration and cumulative aerobic work make this a meaningful endurance test.
- Strength (6/10): Offset KB farmers carry (70 & 53), 60lb D-Ball lunges, and high-rep HSPU demand meaningful absolute strength. Not maximal loading but well above bodyweight-only stimulus throughout the workout.
- Flexibility (6/10): HSPU and max handstand hold require solid shoulder flexion, scapular stability, and thoracic extension. D-Ball lunges demand hip flexor mobility. Above-average flexibility requirements compared to basic movements.
- Speed (4/10): Likely a chipper for time, encouraging efficient transitions, but heavy carries, high HSPU volume, and long rows demand strategic pacing over raw speed. Sprint cycling is not a viable approach here.
- Power (3/10): Wall balls carry a moderate power expression, and D-Ball pickups require hip drive. However, the workout is primarily a grind — sustained effort dominates over explosive output across most movements.
Movements
- Wall Ball
- Farmer Carry
- Handstand Hold
- D-Ball Ground to Shoulder
- Med Ball Bear Hug Step Back Lunge
- Run
- Handstand Push-Up
- Row
Modality Profile
8 total movements: Gymnastics (2) = Handstand Hold, Handstand Push-Up; Monostructural (2) = Row, Run; Weightlifting (4) = D Ball Ground To Shoulder, Wall Ball, Farmer Carry, Dumbbell Lunge. Raw percentages: G=25%, M=25%, W=50%. Rounded to G=20%, M=30%, W=50% for clean numbers totaling 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Two 1k rows and a 400m loaded farmers carry create sustained cardiovascular demand throughout. The workout's total duration and cumulative aerobic work make this a meaningful endurance test. |
| Stamina | 8/10 | Sixty total HSPU, forty D-Ball lunges, and a long offset farmers carry heavily tax shoulder, leg, and core muscular endurance. This chipper's volume will expose muscular fatigue across multiple segments. |
| Strength | 6/10 | Offset KB farmers carry (70 & 53), 60lb D-Ball lunges, and high-rep HSPU demand meaningful absolute strength. Not maximal loading but well above bodyweight-only stimulus throughout the workout. |
| Flexibility | 6/10 | HSPU and max handstand hold require solid shoulder flexion, scapular stability, and thoracic extension. D-Ball lunges demand hip flexor mobility. Above-average flexibility requirements compared to basic movements. |
| Power | 3/10 | Wall balls carry a moderate power expression, and D-Ball pickups require hip drive. However, the workout is primarily a grind — sustained effort dominates over explosive output across most movements. |
| Speed | 4/10 | Likely a chipper for time, encouraging efficient transitions, but heavy carries, high HSPU volume, and long rows demand strategic pacing over raw speed. Sprint cycling is not a viable approach here. |
Max Handstand Hold 1k Row30 HSPU 20 D-Ball Lunge10 Wall Ball400m Farmers Carry(off set weight)10 Wall Ball20 D-Ball Lunge30 HSPU1k RowD-Ball 60lbKB’s 70 & 53Wall Ball 20lb