Warmup
- 5-minute light jog or row
- Dynamic Stretches:
- Arm Circles: 10 forward and 10 backward
- Leg Swings: 10 each leg front to back and side to side
- Walking Lunges: 10 steps per leg
- Inch Worms: 10 reps
- Mobility Work:
- Couch Stretch: 1 minute per side
- Pigeon Pose: 1 minute per side
- Cat-Cow Stretch: 10 cycles
Strength
- Overhead Squat Technique Work (Optional)
- 3 sets of 5 reps with a manageable weight
- Focus on form and stability, avoiding heavy loads
Note: Strength is optional today as the main focus is on a longer workout.
Workout
Today's workout is a long-form chipper designed to challenge endurance, strength, and pacing.
- Chipper Workout:
- 50 Double-unders or 100 Singles
- 40 Wall Balls (20/14 lb)
- 30 Kettlebell Swings (53/35 lb)
- 20 Box Jumps (24/20 inches)
- 10 Burpee Pull-ups
- 1-mile Run
- 10 Burpee Pull-ups
- 20 Box Jumps (24/20 inches)
- 30 Kettlebell Swings (53/35 lb)
- 40 Wall Balls (20/14 lb)
- 50 Double-unders or 100 Singles
Strategy Tips:
- Focus on steady pacing throughout each segment.
- Break up movements like wall balls and kettlebell swings into manageable sets.
- Remember to regulate your breathing and use efficient movement patterns.
Summary
The focus today is a long-form chipper workout, targeting endurance and pacing. After a thorough warmup incorporating jogging, dynamic stretching, and mobility work, athletes can choose to perform overhead squat technique work if they wish to include a strength component. The structured chipper involves a variety of exercises that test multiple fitness domains and are designed to be completed in a continuous sequence. Adjust the workout to ensure a balance between challenge and form.