Warmup
General (5 min):
- 400m easy jog or 3 min row at conversational pace
- 30 jumping jacks
- 20 arm circles (10 forward, 10 backward)
- 10 inchworms with push-up
Dynamic Mobility (5 min):
- World's greatest stretch: 5 reps per side
- Cossack squats: 10 alternating reps
- Scorpion stretch: 8 per side
- Downward dog to cobra flow: 8 reps
- Leg swings: 10 front-to-back, 10 side-to-side per leg
Static Stretches (hold 20-30 sec each):
- Couch stretch per side
- Pigeon pose per side
- Thoracic spine opener on foam roller
- Wrist stretches (flexion/extension)
- Standing hamstring stretch per side
Activation (2 rounds):
- 10 air squats
- 10 PVC pass-throughs
- 5 strict pull-ups (or ring rows)
- 10 walking lunges
- 5 burpees at moderate pace
Strength
Optional Strength (keep it light — save gas for the chipper):
- 3 sets of 5 strict pull-ups + 10 GHD sit-ups (or V-ups)
- Rest as needed between sets
Focus on quality reps and priming the posterior chain and midline for the chipper.
Workout
"Saturday Grind"
For time (40 min cap):
- 1000m row
- 80 wall balls (20/14 lb)
- 60 toes-to-bar
- 40 dumbbell snatches (50/35 lb, alternating)
- 20 bar muscle-ups (or 40 chest-to-bar pull-ups)
- 40 dumbbell snatches
- 60 toes-to-bar
- 80 wall balls
- 1000m row
Scaling:
- Intermediate: Halve reps on T2B and DB snatches, sub 20 C2B for muscle-ups
- Beginner: 500m rows, 40 wall balls, 30 knee raises, 20 DB snatches (light), 10 jumping pull-ups, then reverse
Strategy: Break wall balls and T2B early into manageable sets (e.g., 20-20-20-20 and 15-15-15-15). Steady row pace — don't blow up on the opener.
Summary
A long-form chipper focused on grip endurance, midline stamina, and pacing. Light optional accessory strength to prime the body without draining reserves. Total session ~70-75 minutes.