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201020

“So you want a chipper”


Warmup

3 Rounds Not For Time

50 Jumping Jacks

10 Windmills per leg

10 Air Squats

10 Frankenstein's per leg

Garage(RX)

For Time

50 DB Goblet Squats

40 Lateral Hops (Over tall DB)

30 Hand Release Push-Ups

20 Alternating DB Snatches

10 Lateral DB Drags (Per Arm)

20 Alternating DB Snatches

30 Hand Release Push-Ups

40 Lateral Hops (Over tall DB)

50 DB Goblet Squats

Minimal

For Time

50 DB Sandbag Front Squats

40 Lateral Hops (Over tall Sandbag)

30 Hand Release Push-Ups

20 Alternating Sandbag Ground To Overheads

10 Lateral DB Drags (Per Arm)

20 Alternating Sandbag Ground To Overheads

30 Hand Release Push-Ups

40 Lateral Hops (Over tall DB)

50 DB Sandbag Front Squats

Description

At 3…2…1…Go! You will start up the ladder of movements. Starting with 50 Goblet Squats. Next, you will perform 40 lateral Hops over your element, 30 Hand release Push Ups, 20 Alternating DB Snatches, and 10 Lateral DB Drags (per arm). Next, you will work your way back down the ladder of movements. Next, perform 20 Snatches, 30 Push Ups, 40 Lateral Hops, and 50 squats. Your score is the time is takes to complete all the movements.

Weight

The weight for this workout should be moderate but challenging.

Stimulus

The intended stimulus for this workout is a long knuckle dragger. Don’t rush through it. Find a pace you can stick with for a while.

Scales and Mods

All the movements are pretty basic. Is scaling the wight should get you through most of the movements.

For the snatches you can switch to any Ground to Overhead.

Let's Get It!!!




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