Warmup
General (5 min):
- 400m easy jog or 3 min row
- 20 jumping jacks
- 10 inchworms with push-up
- 20 mountain climbers
Dynamic Stretching (5 min):
- Leg swings: 10 each leg (front-to-back, side-to-side)
- Walking lunges with torso twist: 10 steps
- World's greatest stretch: 5 each side
- Cat-cow: 10 reps
- Downward dog to cobra flow: 8 reps
- Arm circles: 10 forward, 10 back
- Wrist circles and stretches: 30 sec
Specific Prep (5 min):
- 10 air squats
- 10 push-ups
- 10 sit-ups
- 5 pull-ups
- 5 burpees
- 200m row at workout pace
Strength
Optional — Saturday focus is the chipper.
If desired, spend 10 minutes on skill/accessory work:
- 3 x 8 Bulgarian split squats (moderate DBs)
- 3 x 15 GHD hip extensions
- 3 x 30 sec weighted plank
Otherwise, skip to the workout and save your gas.
Workout
"Backyard Ballad" — For Time (45 min cap):
- 1000m Row
- 80 Wall Balls (20/14)
- 70 Sit-ups
- 60 KB Swings (53/35)
- 50 Box Jumps (24/20)
- 40 Toes-to-Bar
- 30 Burpees Over Bar
- 20 Power Cleans (135/95)
- 10 Bar Muscle-Ups (scale: 20 Chest-to-Bar Pull-ups)
- 800m Run to finish
Break reps early and often. Steady pace beats hero pace on a chipper this long. Chip through each station — do not leave until it's done.
Summary
A long-form Saturday chipper hitting every energy system and modality — monostructural, gymnastics, and weightlifting. Strategy: keep your heart rate manageable through the middle sections (KB swings and box jumps) so you have gas for the cleans and bar muscle-ups late. Finish strong on the run.