General Warm-Up
400m Run
5 Inchworm to HollowHold (1 sec)
10 Alternating Scorpions
:15 Hollow Hold
:20 Extended Plank Reverse Bridge
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8 Scapular Pull-Ups
6-8 Kipping Knees to Chest
10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)
6 Box Jump Overs
Conditioning
For Time:
1000m Run
30/20 Single DB Hang Clean and Jerks
40/30 Toes to Bar
50/40 Single Dumbbell Box Step-Overs
1000m Run
30/20 Single DB Hang Clean and Jerks
50/40 Ab Mat Sit-Ups
50/40 Box Jump Overs
Time Cap: 30:00
Score = Time
Dumbbell: 22.5/15kg
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: Finish between 25:00 and 30:00
Stimulus: Aerobic Capacity / Muscular Endurance / Chipper
RPE: 7/10
Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximiSe any single set.
Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.
Midline
:20/:20 Side Plank
10/10 Half Kneeling KB Wood Chops
