Team work makes the dream work. This chipper is quite the test for the weekend. Scaling will be important for the pull ups in order to keep them focused on a strict strength limitation, so no kipping. The 3 burpees every minute on this one will add up pretty quick and if you aren’t good at burpees it will slow the progress of the other movements. The goal is to move FAST through the early movements where you can and remember, both athletes must do burpees every minute.
:30 work/ :30 rest (bike or row, alternating teammates)
X 8
________
10 Medball deadlift
10 Medball press
10 Medball squat
20 Medball Russian twist
6 rounds (each teammate does 3 rounds, alternating rounds of work)
RXconditioning:
200 walking lunge
150 alternating db snatch (50/35lb.)
100 wallball push press (20/14lb.) (10/9ft.)
50 strict pull up
For time
*Every minute in the minute both partners must do 3 burpees!*
Intermediate:
200 walking lunge
150 alternating db snatch (35/20lb.)
100 wallball push press (14/10.) (10/9ft.)
50 strict pull up (banded)
For time
*Every minute in the minute both partners must do 3 burpees!*
Baseline:
100 walking lunge
80 alternating db snatch (20/10lb.)
60 wallball push press (10/6lb.) (9/8ft.)
40 strict ring row
For time
*Every minute in the minute both partners must do 3 burpees!*
3x 12 overhead DB tricep extension
+
3x 20 alternating db curl (10 each arm)
Rest as needed.
