For TimeMetconBenchmark11:00
Rope Chipper
Monostructural
Gymnastics
Solo
Workout Details
For Time
11:00
For Time:
200 mSkiErg
50Double-Under
50 reps for male, 40 reps for female
200 mRow
50Double-Under
50 reps for male, 40 reps for female
643 mAssault Air Bike
50Double-Under
50 reps for male, 40 reps for female
200 mRow
50Double-Under
50 reps for male, 40 reps for female
200 mSkiErg
90 secSled Pull
↳ 310/220 lbs (141/100 kg)
90 foot converted to meters
Coaching Tips
Strategy
- 1Break the Double-Unders into manageable sets; focus on consistency over speed.
- 2Control your pace on the SkiErg and Row; aim for a steady effort throughout.
- 3Prioritize a powerful push when pulling the sled and maintain a strong core to support your back.
- 4Consider micro-rests between movements to help manage fatigue, especially after the sled pull.
- 5Transition quickly between movements to maintain intensity and save time.
Safety Considerations
Technical Focus
Ensure proper form on the sled pull to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Easy SkiErg - 2 min(Maintain a light pace.)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on deep breathing.)
- 10 Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
- 1 min Foam Roll Lower Back - 1 min(Roll gently to relieve tension.)
Activation:
2 rounds- 15 SkiErg (light intensity) - 1 min(Increase intensity slightly.)
- 10 Air Squats - 1 min(Focus on form and range of motion.)
- 5-10 Push-Ups - 1 min(Warm up the upper body.)
Scaling Options
Intermediate
Reduce weights and reps moderately for a manageable challenge.
- 1
skierg
- 2
double under
Single-Unders
- 3
row
- 4
assault air bike
- 5
sled pull
Weight: 240/160 lbs (108.9/72.6 kg)
Scaled
Significantly reduce weights and modify movements for beginners.
- 1
skierg
- 2
double under
Single-Unders
- 3
row
- 4
assault air bike
- 5
sled pull
Weight: 180/120 lbs (81.6/54.4 kg)