Feeling Chipper
Workout Details
For Time:
↳ 185/125 lbs (84/57 kg)
↳ 185/125 lbs (84/57 kg)
36/30 inch box
6/4 inch deficit
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Break up the weighted lunges into manageable sets if needed (e.g., 10s) to maintain form.
- 2For muscle-ups, focus on a strong transition and utilize a kip to conserve energy.
- 3Plan your handstand walk to minimize falls; consider practicing a few steps before starting the event.
- 4For hang power cleans, keep a strong core and remember to shrug the shoulders at the top of the pull.
- 5Box jumps should be completed with a steady rhythm; focus on landing softly.
- 6Maintain a steady breathing pattern during deficit handstand push-ups to stay focused and manage your effort.
Safety Considerations
Technical Focus
Ensure proper stability and control during the handstand walk to prevent falls and injuries.
Recommended Warm-Up
General Warm-Up:
- Row - 2 minutes(Light pace to elevate heart rate.)
Mobility Work:
- 30 seconds Hip Flexor Stretch
- 30 seconds Shoulder Stretch
- 30 seconds Calf Stretch
Activation Sets:
2 rounds- 10 Air Squats
- 5 Push-Ups(Focus on form.)
- 10 Box Step-Ups
Scaling Options
Intermediate
Reduce the weights by ~20% and modify muscle-ups and handstand walks for manageable variations.
- 1
weighted lunge
Weighted Step-Ups with lower weights.
Weight: 148/100 lbs (67/45 kg)
- 2
muscle up
Pull-ups + Dips.
- 3
handstand walk
Handstand Holds against the wall.
- 4
hang power clean
Weight: 148/100 lbs (67/45 kg)
- 5
box jump
Lower height box jump.
- 6
deficit handstand push up
Handstand Push-Ups against a wall.
- 7
front squat
Weight: 148/100 lbs (67/45 kg)
Scaled
Reduce weights by ~40% and modify high-skill movements for safety.
- 1
weighted lunge
Bodyweight Lunges.
Weight: 110/75 lbs (50/34 kg)
- 2
muscle up
Banded Pull-ups + Box Dips.
- 3
handstand walk
Wall Walks.
- 4
hang power clean
Weight: 110/75 lbs (50/34 kg)
- 5
box jump
Box Step-Ups.
- 6
deficit handstand push up
Pike Push-Ups.
- 7
front squat
Weight: 110/75 lbs (50/34 kg)