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Warmup

Warmup

• 5 mins Jog or Row: Light pace to get the heart rate up.

• Dynamic Stretches:

• Arm Circles: 2x10 each direction

• Leg Swings: 2x10 front-to-back and side-to-side

• Thoracic Twists: 2x10

• Inchworms: 6 reps with a push-up

• Mobility Work:

• Ankle Stretch: 1 minute per side

• Hip Flexor Stretch: 1 minute per side

• PVC Pipe Overhead Stretch: 1 minute

• Lying Figure Four Stretch: 1 minute per side

Strength

Strength (Optional for Today)

• Barbell Front Squat:
• Warm-up sets: 3x3 (light to moderate weight)
• Working Sets: 3x5 at a challenging weight
• Rest 90 seconds between sets

Focus on maintaining proper form and full depth in each squat.

Workout

Workout - Long-Form Chipper

For Time:

• 50 Double Unders
• 40 Walking Lunges
• 30 Pull-Ups
• 20 Box Jump Overs (24/20 in)
• 10 Handstand Push-Ups
• 500 Meter Row
• 20 Dumbbell Snatches (50/35 lbs)
• 30 Wall Balls (20/14 lbs)
• 40 Sit-Ups
• 50 Burpees

Summary

A long-form chipper workout designed to test both endurance and full-body strength. Warm-up includes dynamic movements and mobility work to prepare the body. The optional strength component focuses on front squats, while the metcon integrates various functional exercises including double unders, pull-ups, and burpees to challenge cardiovascular conditioning and muscular endurance.