Warmup
General (5 min):
- 400m easy jog or 2 min row
- 50 jumping jacks
- 20 arm circles (10 forward, 10 back)
Dynamic Stretches (2 rounds):
- 10 walking lunges with torso twist
- 10 inchworms with push-up
- 10 leg swings each leg (front/back and side/side)
- 10 Cossack squats
- 10 scorpions
- 10 spidermans with reach
Static Stretches (30 sec each):
- Pigeon pose (each side)
- Downward dog to calf pedal
- Couch stretch (each side)
- Thread the needle (each side)
- Child's pose with lat reach
Movement Prep:
- 10 air squats
- 10 push-ups
- 10 kettlebell deadlifts (light)
- 10 ring rows
- 5 burpees at moderate pace
Strength
Optional today - focus is on the chipper.
If you want to lift:
Every 2:00 x 5 sets:
- 3 Pausing Front Squats @ 60-65% (2-second pause at bottom)
Keep it light and technical - this is just to prime the legs, not to fatigue you before the metcon.
Workout
"Saturday Grinder"
For Time (40-minute cap):
- 800m Run
- 60 Wall Balls (20/14 lb)
- 50 Toes-to-Bar
- 40 Kettlebell Swings (24/16 kg)
- 30 Box Jump Overs (24/20 in)
- 20 Power Cleans (155/105 lb)
- 10 Bar Muscle-Ups
- 800m Run
- 10 Bar Muscle-Ups
- 20 Power Cleans (155/105 lb)
- 30 Box Jump Overs (24/20 in)
- 40 Kettlebell Swings (24/16 kg)
- 50 Toes-to-Bar
- 60 Wall Balls (20/14 lb)
- 800m Run
Scaling Options:
- Reduce reps by 30-40% (e.g., 40 WB, 35 T2B, etc.)
- Sub bar muscle-ups: 3:1 chest-to-bar pull-ups or jumping BMU
- Sub T2B: knee raises or v-ups
- Reduce power clean load to 115/75 or 95/65
- Runs → 500m row or 1000m bike
Summary
A true Saturday chipper: three long triplets bookended by 800m runs, hitting every energy system and every major movement pattern. Roughly 40 minutes of steady grinding — pace it early, keep breathing controlled, and grit it out through the second half. Post time to comments.