For TimeMetcon30:00
Volcanic Air Squat & Devil Press & Hand Release Push-Up & Hang Power Clean & Sit-Up Flashpoint
Weightlifting
Gymnastics
Solo
Workout Details
For Time
30:00
Chipper - For Time (t.c. 30’):
40Sit-Up
30Hang Power Clean
↳ 88.1845/55.1156 lbs (40/25 kg)
20Hand Release Push-Up
10Devil Press
20Hand Release Push-Up
30Hang Power Clean
↳ 88.1845/55.1156 lbs (40/25 kg)
40Sit-Up
50Air Squat
50 Air Squats
Original WOD
Chipper - For Time (t.c. 30’): 50 Air Squats 40 Sit-Ups 30 Hang Power Cleans (55/88 lbs) 20 Hand Release Push-Ups 10 Devil Press 20 Hand Release Push-Ups 30 Hang Power Cleans 40 Sit-Ups 50 Air Squats
Coaching Tips
Strategy
- 1Break down the movements into manageable sets; e.g., for 50 air squats, consider 10 sets of 5.
- 2Focus on maintaining a steady pace throughout the WOD; don't go too fast early on to save energy for later movements.
- 3Use the transitions wisely; set up equipment before starting a new movement to minimize downtime.
- 4For the hang power cleans, focus on technique over speed to avoid early fatigue or injury.
- 5During hand release push-ups, ensure a controlled descent and explosive press-up to engage the right muscles effectively.
- 6For devil press, aim for a smooth and consistent rhythm; avoid jerky movements.
Safety Considerations
Technical Focus
Maintain proper squat depth to avoid knee strain.
Recommended Warm-Up
General Warm-Up:
- 1 min Jumping Jacks - 1 min(Keep a steady pace.)
Mobility:
- 10 per side Hip Openers - 2 min(Focus on opening the hips.)
- 10 Shoulder Dislocates with a Band - 1 min(Use a resistance band to improve shoulder mobility.)
- 10 per side Spinal Twists - 1 min(Gently twist the spine to improve flexibility.)
Activation: 2 Rounds of:
2 rounds- 10 Bodyweight Squats(Focus on form.)
- 5-10 Push-Ups(Engage your core.)
- 5 Hang Power Cleans with Light Dumbbells(Practice the movement pattern with light weights.)
Scaling Options
Intermediate
Reduce weight slightly and increase volume based on ability.
- 1
air squat
- 2
sit up
- 3
hang power clean
Weight: 70/40 lbs (31.7515/18.1437 kg)
- 4
hand release push up
Knee Push-Ups
- 5
devil press
Weight: 20/15 lbs (9.0719/6.8039 kg)
Scaled
Reduce reps and weight heavily for those who need more assistance.
- 1
air squat
- 2
sit up
- 3
hang power clean
Weight: 40/25 lbs (18.1437/11.3398 kg)
- 4
hand release push up
Elevated Push-Ups
- 5
devil press
Weight: 10/5 lbs (4.5359/2.2679 kg)