Citadel

One long descent through a big pile of reps — no rounds to reset on, just relentless forward motion.

Grade: Chipper · Chipper · For Time · 28:00 cap

The workout

• Buy-in: 1000 m Row
• Chip: 30 Burpees · 6 Ring Muscle-ups
• Chip: 40 Sit-ups · 30 Walking Lunges
• Finish: 20 Front Squats @ 60/42.5 kg
• Target: Goal 20–25 min · storm the walls patiently

Why we programme this

A chipper is a single, unbroken march through volume. There's no round to hide behind, so it builds muscular endurance, grip stamina and the mental patience to keep chipping when the list is still long. For a hybrid athlete it rehearses the exact grind of a course that just won't end — and teaches you to manage yourself instead of racing the first movement.