General: (7:00)
10 you go, I go shuttle runs (5 each)
600m Row, you go, I go x 100m each
25ft. Bear crawl, you go, I go
25ft. Walking lunge, you go, I go
25ft. Spiderman crawl, you go, I go
50ft. Burpee broad jump, you go, I go
___________
Specific Warm Up: (8:00)
:10 Top of push up hold
:10 Wall sit
10 Hollow rock
2 Wall Walk
:10 Dead hang from rig
4 S.A. Burpee step up (lighter than workout weight)
RXConditioning:
30 Wall Walk
*Other partner must be hanging from pull up rig
40 Shuttle run (25ft. Out and bak =1)
*Other partner must hold wall sit
50 S.A.DB Burpee step up (24/20’)(50/35lb.)
*Other partner must hold top of push up
60/50 Cal Row
*Other partner must hold handstand against wall
Goal: Sub 20:00
Cap 25:00
Intermediate:
20 Wall Walk (partial range of motion or less reps)
*Other partner must be hanging from pull up rig
30 Shuttle run (less distance)
*Other partner must hold wall sit
40 S.A.DB Burpee step up (24/20’)(35/20lb.)
*Other partner must hold top of push up
50/40 Cal Row
*Other partner must hold handstand in pike position off box
Baseline:
12 Wall Walk (partial range of motion or less reps)
*Other partner must be hanging from pull up rig
15 Shuttle run (less distance)
*Other partner must hold wall sit
20 S.A.DB Burpee step up (24/20’)(35/20lb.)
*Other partner must hold top of push up
50/40 Cal Row
*Other partner must hold handstand in pike position off box
- Partner Russian twist roulette
- 1 person executes seated Russian twist with medball, while feet are in the air
Other partner holds a seated position balancing on butt with heels off the floor while other partner works
4×30 each partner
Teams of 2 chipper! Today we both work throughout the completion of today’s chipper. One partner will execute the completion of the listed movement and the other must act as a place holder to allow the working partner to work.