260117

Warmup

Warmup Routine

1. Jogging: 5 minutes easy pace
2. Dynamic Stretches:

• Arm Circles: 10 forward, 10 backward each side
• Leg Swings: 10 forward, 10 side-to-side each leg
• Inch Worms: 5 reps

1. Mobility/Stretches:

• Pigeon Pose: 30 seconds each side
• Hip Flexor Stretch: 30 seconds each side
• Cat-Cow Stretch: 10 reps

1. Activations:

• Jumping Jacks: 20 reps
• Air Squats: 15 reps
• PVC Pass-throughs: 10 reps

Strength

Optional Strength Work

For the strength component today, consider doing a skill-based session focusing on technique:

• Technique Focused EMOM (Every Minute On the Minute):
• Minute 1: 3 Power Snatch with empty bar, focusing on technique
• Minute 2: 3 Overhead Squats with empty bar, focusing on form

Repeat for a total of 10 minutes, gradually increasing the weight if form allows. If you'd prefer, rest and prepare for the longer workout instead.

Workout

Long-form Chipper

Today’s workout is designed to be a high-rep stamina builder:

1. Run 800 meters
2. 50 Box Jumps (24/20 inches)
3. 50 Pull-ups (or scale to Jumping Pull-ups/Assisted)
4. 50 Kettlebell Swings (1.5/1 pood)
5. 50 Walking Lunges (50 total steps)
6. 50 Sit-ups
7. 50 Wall Balls (20/14 lbs)
8. 50 Burpees
9. Run 800 meters to finish

Time Cap: 40 minutes.

Summary

Today's workout is a long-form chipper designed to test endurance across multiple movements. The focus is on maintaining a steady pace through a variety of functional exercises after a thorough warm-up and optional skill-based strength session. Rest as needed, and scale movements where necessary to maintain form and intensity.