:30 row
:30 lateral jump over bar
:30 1 lunge each leg + 1 air squat
:30 plank shoulder tap
2 rounds
1:00 lunge to handstand practice (free or wall)
5 scap HSPU
3-5 pike HSPU
3-5 pike HSPU off box
Kip HSPU practice
5 medball front squat
5 medball thruster
5 medball wallball
5 deadlift with coach
3×5 building to workout weight
Primer:
5/4 cal row
5 deadlift
5 hspu
5 wallball
5 lateral burpee
For time
RXconditioning
50/40 cal row
50 deadlift (225/155lb.)
50 Handstand push up
50 Wallball (20/14lb., 10/9ft.)
50 lateral burpee over bar
For time
Goal: sub 18:00/ Time cap: 21:00
Intermediate
50/40 cal row
50 deadlift (165/115lb.)
50 Handstand push up (1 abmat or pike off box)
50 Wallball (14/10lb., 10/9ft.)
50 lateral burpee over bar
For time
*consider a version with 40 or 30 reps if it allows to keep movement RX’d.
Baseline
25/20 cal row
30 deadlift (75/55lb.)
30 Standing DB overhead press
30 Wallball (10/6lb.) (9ft or custom)
30 lateral burpee over bar (step over if needed)
For time
3×10 cat/cow
+
3×12 each upright row (slower down than up tempo)
We kick the week off with a big chipper! The clock can’t save you, this one is for time. The trick is to really test the waters in the warm up/primer round to make sure you have appropriate selections to finish in the goal range or at the MINIMUM under the time cap. The cap is not there to stop you, it is there to guide you.
Heart rate will be high throughout this chipper. The key is to not come out too hot on the first 2 movements so you have a chance to be steady through the middle and end.