Today’s chipper is designed to be a 2 person workout. The goal is to split the work for what fits best with the partnership at each movement. All 50 reps at each movement must be completed before advancing to the next movement.
5 sets of “Rowling”
In groups, share a rower. Each athlete will row to 100m but this isn’t a race. This is a means to try to row a pace that allows the rower to stop right on 100m! It’s similar to bowling. If you go over 100, for example to 108 then your score is 8, if you go under 100, for example 94 then your score is 6. Your score is plus or minus the difference from 100. If you land on 100 your score is 0. Your hands must be off the paddle and back in the holster before it gets to 90, this is so athletes can’t just give mini pulls to 100m.
The catch today is that every meter that athletes are off they must do 2 burpees per meter!
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Go through and practice all movements in the workout and do 5 reps of each per athlete.
“200 for 20”
RXConditioning:
50 Wallball (20/14lb.) (10/9ft.)
50 HSPU
50 Sit Up
50 Pull up
20:00 AMRAP
“200 for 20”
Intermediate:
50 Wallball (14/10lb.) (10/9ft.)
50 HSPU +Abmat or Box Pike HSPU
50 Sit Up
50 Pull up (Banded)
20:00 AMRAP
“200 for 20”
Baseline:
50 Wallball (10/6lb.) (9ft.)
50 Pike HSPU/ Box HSPU/ Seated DB Strict press
50 Sit Up
50 Banded pull up or Ring Row
20:00 AMRAP
:30 max reps Banded Tricep Push Down
:30 Rest
:30 max reps straight arm banded pull down
:30 rest
2-3 rounds for reps
