Pick Your Poison
10-9-8-7-6-5-4-3-2-1
Workout Details
For Time:
10-9-8-7-6-5-4-3-2-1 reps each of:
One Vertical Pull Movement:
↳ 95/65 lbs (43/29 kg)
One Horizontal Press Movement:
Bodyweight
↳ 100/45 lbs (45/20 kg)
One Hinging Movement:
2x Bodyweight
2x Bodyweight
Bodyweight
Coaching Tips
Strategy
- 1Start with a moderate pace to maintain sustainability throughout the chipper.
- 2Consider breaking up the movements into manageable sets to prevent exhaustion—e.g., 5-5-5 for deadlifts or push-ups if needed.
- 3Transition efficiently between movements to keep your heart rate up and minimize time lost.
- 4Stay engaged with your core during all hinge movements to promote stability and reduce injury risk.
- 5Focus on quality over quantity; ensure your form is solid before increasing speed.
Safety Considerations
Technical Focus
Ensure proper form for each lift to avoid injury, particularly during the deadlifts and pressing movements.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike (light pace) - 2-3 min
- 10 in each direction Dynamic Arm Circles
- 5-10 per leg Bodyweight Lunges
Mobility Drills:
- 30 sec Shoulder Flexor Stretch - 30 sec
- 30 sec per side Hip Flexor Stretch - 30 sec
- 30 sec Ankle Mobility Drill - 30 sec
Activation Set:
2 rounds- 5-8 Sumo Deadlift High Pull (Light)(Focus on form.)
- 5-10 Push-Ups (Knees or Full)
- 5-8 Inverted Rows (Light)
Scaling Options
Intermediate
Reduce the loads to moderate weights that match your skill level and fitness.
- 1
sumo deadlift high pull
Weight: 75/55 lbs (34/25 kg)
- 2
inverted row
Elevated Inverted Rows
- 3
pull up
Banded Pull-Ups
- 4
bench press
Dumbbell Bench Press (Lighter)
Scaled
Significantly reduce weights and adapt movements to maintain form and safety.
- 1
sumo deadlift high pull
Weight: 45/35 lbs (20/16 kg)
- 2
inverted row
Ring Rows
- 3
pull up
Assisted Pull-Ups
- 4
bench press
Push-Ups or DB Floor Press (Light)