Warmup
Warmup
5 minutes of jump rope: Alternating between single unders and double unders every 30 seconds.
Dynamic stretches:
Arm Circles: 10 forward, 10 backward.
Leg Swings: 10 per leg, front to back and side to side.
Hip Circles: 10 each direction.
Walking Lunges with a twist: 10 steps per side.
Inch Worms: 5 reps to stretch out the hamstrings and calves.
Mobility work: Spend 2 minutes on each side with:
Pigeon stretch for hips
Wall-assisted chest opener
Wrist mobility drills and stretches
Strength
Strength
As there is no specific strength component on Sundays due to the focus on longer workouts, perform accessory strength work that compliments overall fitness and balances the weekly schedule:
- Turkish Get-Ups:
- 3 sets of 5 reps per side.
- Rest 1-2 minutes between sets.
This exercise helps build shoulder stability, core strength, and coordination.
Workout
Metcon
Here is a long-form chipper workout designed to challenge endurance and test your limits across multiple movements:
For Time
- 1 km Run
- 100 Double-unders
- 50 Air Squats
- 20 Pull-Ups
- 30 Kettlebell Swings (24/16 kg)
- 30 Push-Ups
- 20 Burpees
- 50 Box Jumps (24/20 inches)
- 100 Russian Twists (50 per side, with 16/12 kg weight if available)
- 1 km Run
Goal: Complete all movements as quickly as possible without sacrificing form. Ensure you scale appropriately if needed to maintain intensity.
Summary
The focus today is a long-form chipper workout aimed at endurance and pushing through varied movements after a thorough warmup and some functional accessory strength work.