- RoadieFit
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!!!