Feeling Chipper
Workout Details
For Time:
↳ 185/125 lbs (84/57 kg)
↳ 185/125 lbs (84/57 kg)
Box height: 36/30 inches
6/4 inch deficit
↳ 185/125 lbs (84/57 kg)
Coaching Tips
Strategy
- 1Break up the weighted lunges into manageable sets if form begins to break down, focusing on balance and depth.
- 2For muscle-ups, use false grip for better control and consider breaking them into sets if fatigued.
- 3Aim for consistent pacing on the handstand walk; don’t rush, keep control and balance to avoid falling.
- 4Hang power cleans can be done unbroken if capable, but consider doing them in sets of 5 if using heavy weights.
- 5Utilize the box jumps to recover your breathing; ensure landing softly to protect your knees.
- 6Focus on full depth in front squats; consider pausing at the bottom to ensure you control the weight during fatigue.
Safety Considerations
Technical Focus
Ensure proper alignment and control during overhead movements to prevent shoulder injuries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rower - 2 min
Mobility:
- 10 per side Hip Flexor Stretch - 1 min(Focus on hip flexors for lunges.)
- 10 Shoulder Dislocates - 1 min(Use a band to stretch shoulders.)
- 5 per side Wrist Stretches - 1 min(Important for handstand walk and push-ups.)
Activation:
3 rounds- 5 per leg Bodyweight Lunges
- 5 Assisted Muscle-Ups (or Jumping Muscle-Ups)
- 10 Kettlebell Deadlifts(Focus on hip hinge for hang power cleans.)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights and adjust muscle-up progression.
- 1
weighted lunges
Weight: 145/100 lbs (/ kg)
- 2
muscle ups
Pull-ups + Dips
- 3
handstand walk
Handstand Hold
- 4
hang power cleans
Weight: 145/100 lbs (/ kg)
- 5
box jumps
Lower box height by 6 inches.
- 6
deficit handstand push ups
Standard Handstand Push-Ups
- 7
front squats
Weight: 145/100 lbs (/ kg)
Scaled
Further reduction of weights and simpler movements.
- 1
weighted lunges
Weight: 75/50 lbs (/ kg)
- 2
muscle ups
Banded Pull-ups + Jump Dips
- 3
handstand walk
Handstand Holds against wall
- 4
hang power cleans
Weight: 75/50 lbs (/ kg)
- 5
box jumps
Box Step-ups
- 6
deficit handstand push ups
Knee Push-Ups
- 7
front squats
Weight: 75/50 lbs (/ kg)