Chipper
Workout Details
For Time (with a Partner):
Perform Every Two Minutes:
Coaching Tips
Strategy
- 1Break down Pull-Ups into manageable sets to maintain quality (e.g., sets of 5, rest as needed).
- 2For Wall Balls, maintain a steady pace; try to aim for unbroken sets but take quick rests if necessary.
- 3When doing Sit-Ups, focus on control—avoid using momentum to prevent lower back injury.
- 4During Kettlebell Swings, maintain a strong hip hinge to protect your back and achieve efficient movement.
- 5Consider transition strategies with your partner to minimize downtime, especially when switching between movements.
Safety Considerations
Technical Focus
Ensure full extension during Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500m Row(or similar ergometer.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on shoulder mobility.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up the hips.)
- 5-10 Thoracic Spine Extension - 30 sec(Enhance upper back mobility.)
Activation:
2 rounds- 10 Kettlebell Swing (Light)(Focus on hip hinge.)
- 5 Pull-Up (Jumping or Assisted)(Warm up the pulling motion.)
- 10 Bodyweight Squat(Get the legs activated for Wall Balls.)
Scaling Options
Intermediate
Reduce Pull-Ups to 20 and Kettlebell Swings to 75; Wall Balls and Sit-Ups remain the same.
- 1
pull up
Reduce reps to 20 Pull-Ups
- 2
wall ball shot
Maintain volume at 50 Wall Balls
- 3
sit up
Maintain volume at 50 Sit-Ups
- 4
kettlebell swing
Reduce Kettlebell Swings to 75
Weight: 45/25 lbs (20/12 kg)
- 5
burpee
Maintain volume at 10 Burpees
Scaled
Reduce Pull-Ups to 10 and Kettlebell Swings to 50; Wall Balls to 30; Sit-Ups remain the same while using DB press instead of Wall Balls.
- 1
pull up
Reduce Pull-Ups to 10 Ring Rows with bands if necessary.
- 2
wall ball shot
Reduce Wall Balls to 30 or substitute with Goblet Squats.
- 3
sit up
Maintain volume at 50 Sit-Ups.
- 4
kettlebell swing
Reduce Kettlebell Swings to 50.
Weight: 30/15 lbs (14/7 kg)
- 5
burpee
Maintain volume at 10 Burpees.