Warmup
Warmup
- 5 min easy row or bike
- Dynamic stretches:
- Arm circles: 30 seconds each direction
- Leg swings: 15 each leg, forward and lateral
- Thoracic rotations: 10 each side
- Hip circles: 15 each direction
- Mobility work:
- Couch stretch: 1 minute each leg
- Internal/external hip openers: 1 minute each side
- Scapular push-ups: 10 reps
- Activation:
- 10 cat-cows
- 20 glute bridges
- 10 inchworms with push-up
- 10 air squats
Strength
Strength (Optional)
Today is focused on a longer workout, strength is optional today.
- Accessory Option:
- Farmer's carry: 3 sets of 1 minute, heavy weight
- Turkish get-up: 3 sets of 5 reps per side, moderate weight
- Plank holds: 3 sets of 1 minute holds focusing on core engagement
Workout
Workout: Long-Form Chipper
Complete for time:
- Row 1000 meters
- 50 Box Jump Overs (24/20 inches)
- 40 Burpee Pull-Ups
- 30 Dumbbell Snatches (15 each arm, 50/35 lbs)
- 20 Overhead Walking Lunges (95/65 lbs)
- 10 Muscle-Ups
- Run 800 meters
Notes:
- Scale the muscle-ups to jumping muscle-ups or substitute 20 pull-ups and 20 dips if needed.
Summary
A long-form chipper designed to build endurance and resilience with a mix of cardiovascular, gymnastic, and weightlifting movements. The workout emphasizes variety and stamina, suitable for a Saturday session when the focus is on extended effort and metabolic conditioning.