For TimeMetconBenchmark15:00
Triple-G Chipper
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
For Time
15:00
For Time (15-minute cap):
100Pull-Up
80GHD Sit-Up
60Pistols
Alternating legs
40 calRow
20Dumbbell Push Press
↳ 100/70 lbs (45/32 kg)
Coaching Tips
Strategy
- 1Break Pull-Ups into smaller sets to avoid fatigue; try 10s or 15s.
- 2Maintain a steady rhythm on the GHD Sit-Ups, focus on a full range of motion.
- 3For Pistols, focus on balance and depth rather than speed; use a counterbalance if needed.
- 4Plan to pace the Row, aiming for consistent splits rather than going all out at the start.
- 5Consider breaking the Dumbbell Push Press into manageable sets (like 5 or 10) to maintain form throughout.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during Pull-Ups and Dumbbell Push Presses.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Warm up with light rowing.)
Mobility Drills:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 60 sec(Use a band or stick.)
- 30 sec each side Ankle Mobility Stretch - 30 sec
Activation Movements:
2 rounds- 3-5 Pull-Ups(Use a band if needed.)
- 5 Box Squats(Focus on depth.)
- 5 Push Press (light weight)(Use lighter dumbbells for activation.)
Scaling Options
Intermediate
Reduce weights and modify movements for better accessibility.
- 1
pull ups
Banded Pull-ups
- 2
ghd sit up
Ab Mat Sit-Ups
- 3
pistols
Assisted Pistol Squats (using a box or TRX)
- 4
row
30 calories
- 5
dumbbell push press
Reduce weight for Push Press.
Weight: 80/50 lbs (36/23 kg)
Scaled
Significantly reduce weights and modify movements to ensure completion.
- 1
pull ups
Ring Rows
- 2
ghd sit up
Sit-Ups (Regular)
- 3
pistols
Box Step-Ups
- 4
row
15 calories
- 5
dumbbell push press
Reduce weight for Push Press.
Weight: 50/35 lbs (23/16 kg)