Workout Description

Why This Workout Is Medium

This partner workout allows for natural rest periods as one person works while the other recovers. The movements are fundamental with moderate loads and rep ranges. The 2,000m row is split between partners, and the descending ladder (100-30 reps) creates manageable chunks. While there's significant total volume, the built-in recovery from partner format and lack of heavy weights keeps this accessible for average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended rowing segments plus continuous movement through high-volume exercises creates significant cardiovascular demand over a long duration.
• Stamina (8/10): High rep counts across multiple movement patterns will severely test muscular endurance, especially with grip and upper body fatigue accumulation.
• Power (5/10): Box jumps, kettlebell swings, and wall balls demand explosive hip extension, balanced against grinding movements like push-ups and sit-ups.
• Strength (4/10): Moderate loads with kettlebell swings and wall balls, plus bodyweight resistance movements require decent strength but not maximal effort.
• Flexibility (3/10): Wall balls, box jumps, and lunges require moderate hip and ankle mobility, while other movements need basic range of motion.
• Speed (3/10): Partner format allows rest periods, reducing speed demands, though efficient transitions and pacing strategy remain important for completion.

Movements

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

Benchmark Notes

This is a partner workout scored by calories accumulated in the final rowing segment after completing a chipper sequence. The workout structure: 2K row (shared), 100 wall balls, 90 sit-ups, 80 box jumps, 70 push-ups, 60 KB swings, 50 burpees, 40 pull-ups, 30 walking lunges, then max calories rowing for remaining time. Breaking down the chipper portion (movements 2-9): Wall balls (100 reps): Partners can alternate sets of 10-15, approximately 3-4 minutes total. Sit-ups (90 reps): Fast movement, partners alternate sets of 15-20, about 2 minutes. Box jumps (80 reps): 2-3 seconds per rep with partner rotation, roughly 3 minutes. Push-ups (70 reps): Sets of 10-15 with rest, about 2.5 minutes. KB swings (60 reps): Efficient movement, sets of 15-20, roughly 2 minutes. Burpees (50 reps): Most taxing, 4-5 sec/rep with frequent partner switches, about 4 minutes. Pull-ups (40 reps): Sets of 5-10 depending on ability, roughly 2-3 minutes. Walking lunges (30 total): Quick execution, about 1 minute. Total chipper time estimate: Elite teams 18-20 minutes, intermediate teams 22-26 minutes, novice teams 28-32 minutes. With the initial 2K row taking 7-8 minutes for most teams, elite athletes would have 2-5 minutes of max calorie rowing, while novice teams might have very little or no time remaining. Calorie accumulation rates: Elite rowers can sustain 18-22 cal/min, intermediate 14-18 cal/min, novice 10-14 cal/min. Given the fatigue from the chipper, expect 10-15% reduction in rowing power. Final calorie targets: L10 (elite): 280+ calories with 4-5 minutes of fresh rowing. L5 (intermediate): 200 calories with 2-3 minutes of moderately fatigued rowing. L1 (novice): 120 calories with minimal time remaining or very fatigued rowing. Recap - L10: 280+ calories, L5: 200 calories, L1: 120 calories

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.