Warmup
Warm-up
- 400m Jog
- Dynamic Stretches:
- Arm Circles: 30 seconds forward, 30 seconds backward
- Leg Swings: 15 each leg
- Hip Openers: 15 each side
- Mobility:
- Spiderman Stretch: 1 minute each side
- Pigeon Stretch: 1 minute each side
- 15-12-9 rep scheme:
- Air Squats
- Push-ups
- Sit-ups
Strength
Strength (Optional)
- 3 sets of Max Effort:
- Pull-ups
- Dips
Workout
Long-form Chipper Workout
For Time:
- 100 Double-unders
- 90 Air Squats
- 80 Sit-ups
- 70 Walking Lunges
- 60 Hand-release Push-ups
- 50 Box Jumps (24/20 inches)
- 40 Kettlebell Swings (24/16 kg)
- 30 Cal Row
- 20 Burpees
- 10 Muscle-ups
Summary
Today's workout starts with a comprehensive warm-up including a jog, dynamic stretches, and mobility work. The optional strength component focuses on pull-ups and dips. The main attraction is a long-form chipper workout designed to test endurance and full-body strength. Make sure to stay hydrated and pace yourself throughout the workout.