Chipper

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Mini Hyrox

• 250m Ski Erg
• 13m sled push (1 length) (4 x 45lb / 3 x 45 plates)
• 13m sled pull (1 length) ( 3 x 45lb / 2 x 45 plats).
• Burpee Board Jumps (1 down and back)
• 250m Row
• 50m Farmers Carry (2 down and backs 1/2 court) (53s/35s kb)
• 25m SandBag Lunges (80/40) (1 down and back) or 30 reverse lunges
• 25 walls balls

200m Run before each

2rds for Time (45 min cap)

• 50 cal c2 Bike
• 3 pull-ups
• 45 Step-ups (20″ Box)
• 3 pulls-up
• 40 Wall Balls (20/14)
• 3 pull-ups
• 35 cal Row
• 3 pull-ups
• 30 Lunges
• 3 pull-ups
• 25 Push-ups
• 3 pull-ups
• 20 cal Assault Bike
• 3 pull-ups
• 15 cleans (135/95)
• 3 pull-ups
• 10 Ski Erg
• 3 pull-ups
• 5 Heavy Med Ball to Shoulder (100/80)
• 3 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

5 rounds warm-up

• 2 inchworms
• 3 squats. Increa
• 3 box jump / step overs
• 3 clusters (increase weight)
• 3 Toes to bar

Chipper for Time

• 10 DB Goblet Squats (100/70)
• 10 Box Jump/Step Overs
• 10 Thrusters (75/55)
• 10 Power Cleans (135 / 95)
• 10 toes-to-bar
• 10 burpee pull-ups
• 10 toes-to-bar
• 10 Power Cleans
• 10 Thrusters
• 10 Box Jump/Step Overs
• 10 DB Goblet Squats

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

4 Rounds For Time

• 400m Run || 1000m C2 Bike
• 20 Sit-ups
• 10 Dumbbell Goblet Squats (65/45)

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (40 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups