The Chief is Dead
Workout Details
Five AMRAPs in 24 minutes:
AMRAP in 4 minutes:
↳ 135/95 lbs (61/43 kg)
↳ 135/95 lbs (61/43 kg)
1 minute Rest, then Repeat (5 times total)
Coaching Tips
Strategy
- 1Pace yourself across the 4-minute AMRAP to avoid burnout early on. Aim for a consistent number of rounds instead of sprinting at first.
- 2Keep the Push-Ups unbroken if possible to maintain rhythm, micro-resting if necessary.
- 3For Power Cleans and Deadlifts, focus on maintaining good form rather than speed to preserve energy for the whole chipper.
- 4Take advantage of the 1-minute rest to fully recuperate before the next round, ensuring you're ready to maintain intensity in each AMRAP.
- 5Chip away at the repeats by aiming for small, consistent sets for the Air Squats, breaking them up if needed for sustainability.
Safety Considerations
Technical Focus
Ensure proper form during weightlifting movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Warm-Up:
- Hold 30 sec Hamstring Stretch(Focus on hamstrings and lower back.)
- Hold 30 sec Shoulder Stretch(Loosen shoulders for pressing movements.)
- Hold 30 sec Hip Flexor Stretch(Prepare hips for squats.)
Activation Mini-WOD:
2 rounds- 10 Barbell Deadlift (empty bar)(Light reps to warm up the back.)
- 5 Push-Ups(Focus on form.)
- 10 Air Squats(Warm-up legs for squats.)
Scaling Options
Intermediate
Reduce weights by 20% and adjust movements as needed for form.
- 1
power clean
Keep movement as Power Clean.
Weight: 110/75 lbs (50/34 kg)
- 2
deadlift
Keep movement as Deadlift.
Weight: 110/75 lbs (50/34 kg)
- 3
push up
Regular Push-Ups.
- 4
air squat
Regular Air Squats.
Scaled
Reduce weights by 40% and provide modifications for movement.
- 1
power clean
Keep movement as Power Clean but reduce load.
Weight: 80/55 lbs (36/25 kg)
- 2
deadlift
Keep movement as Deadlift but reduce load.
Weight: 80/55 lbs (36/25 kg)
- 3
push up
Banded Push-Ups or incline Push-Ups.
- 4
air squat
Regular Air Squats.