For time


3 rounds:

9 Wall-facing handstand push-ups
15m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

21 toes-to-bars

2 rounds:

15 Strict handstand push-ups
12 DB Hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)

9 Bar muscle-ups

1 round:

21 Handstand push-ups
15 DB Devil’s presses @ 2 x 22.5/15kg (50/35lbs)

12 Bar muscle-ups



Time cap. 24:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. Another three-part chipper, this time without the rest in-between. This one is more about movement capacity and stamina than pure conditioning. You’ll have to be intentional about your pacing at the start to avoid getting stuck later in the workout.

Strategy. The key thing is to look at the workout as a whole. For example, in the first 3 rounds, it’ll be tempting to try to finish all wall-facing HSPU unbroken. This is good if you have the capacity but if you’re grinding reps here, you’ll risk getting stuck on the next parts. Be honest about your capacity and make a plan that allows you to keep chipping away all the way through till the end.

In the first part, do your best to keep the lunges unbroken but don’t hesitate to break especially the toes-to-bars into sets. The breaks here won’t take long but make it easier to keep moving later in the workout.

On the 2nd part, don’t hesitate to break the strict HSPUs to sets (especially if you start to slow down) as it’s easier to take quick breaks here compared to wall-facing ones. Again aim for unbroken DB work then do the muscle-ups based on your capacity, whether unbroken or in 2-3 sets.

The final part is just once through but don’t push too close to failure before the final muscle-ups. Just find a steady pace/sets and keep working. You can finish the muscle-ups by feel, as they’re the last thing in the workout.

Instructions. Choose DB loads that allow continuous movement without long pauses. Set up stations close together to limit transition time. Decide your break strategy for each gymnastics movement before you start.

Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing/set breakdown overall through the workout?
– What was your main limiter? Shoulder fatigue, grip, conditioning or something else?
– Did you manage strict and wall-facing HSPU sets effectively?
– Were your bar muscle-up sets planned or reactive?
– What pacing adjustment would help you arrive at the final round stronger next time?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Wall-facing HSPU → reduce reps (6/round) → Strict HSPU → Kipping HSPU → Hand-release push-ups (18, 15 or 12/round)
Strict HSPU → reduce reps (12 or 9/round) → Kipping HSPU → Hand-release push-ups (18, 15 or 12/round)
HSPU → reduce reps (15 or 12)→ Hand-release push-ups (21 or 15)
DBs → Lighter DB, 15/10kg (35/20lbs)
Toes-to-bars → reduce reps (15 or 12) → Toes-to-rings → V-ups
Bar muscle-ups → Chest-to-bar or regular pull-ups (9 = 18 or 15 reps and 21 = 21 or 15 reps) → Jumping pull-ups (9 = 21 reps and 12 = 27 reps)