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GENERAL WARM UP 5-15minutes
2 Rounds:
–1min Row or Bike
–10 Sumo Inchworm
–10 Scap Pull Up
–10 Scap Push Up
–8ea Single-Arm Dumbbell Z-Press
–5ea Single Arm OH Lunge
SPECIFIC WARM UP 15-25minutes
Barbell Specific Warm-Up 1x:
–6 Alt.DB Overhead Lunge
–4 Alt. DB Front Rack Lunge
–4 Alt. DB Lunge
Bar Muscle Up & Chest to Bar Pull Up Specific Warm-Up 1x:
–3-5 Chest to Bar Pull Up or Jumping Chest to Bar Pull Up
–2-3 Bar Muscle Up or Jumping Bar Muscle Up
Chipper For Time:
5 Strict Deficit HSPU (4″/2″)
15 Bar Muscle Up
50′ DB Overhead Walking Lunge (50/35)*sub 14 alt. forward if no space.
25/20 Cal Row (17/14 Assault)
10 Strict HSPU
30 CTB Pull Up
50′ Front Rack DB Walking Lunge (55/35)
25/20 Cal Row
15 HSPU
45 Pull Up
50′ DB Walking Lunge (55/35)
25/20 Cal Row
Goal: Sub 20 min
Chipper For Time Scaled Version:
5 Z Press
10 Jumping OR Banded Bar Muscle Up
50′ DB Overhead Walking Lunge (35/20)
20/15 Cal Row(14/11 Assault)
10 Pike HSPU
20 Jumping CTB Pull Up
50′ Front Rack DB Walking Lunge (55/20)
20/15 Cal Row
15 Strict Press
30 Body row or jumping pull up
50′ DB Walking Lunge (35/20)
20/15 Cal Row
Goal: Sub 20 min
Chipper For Time Minimal Gear Version:
5 Strict Deficit HSPU (4″/2″)
15 Bar Muscle Up
50′ DB Overhead Walking Lunge (65’s/45’s)
400 meter Run
10 Strict HSPU
30 CTB Pull Up
50′ Front Rack DB Walking Lunge (65’s/45’s)
400 meter Run
15 HSPU
45 Pull Up
50′ DB Walking Lunge (65’s/45’s)
400 meter Run
Goal: Sub 20 min
Chipper For Time Bodyweight Version:
5 Strict HSPU or Pike Handstand Push Up
30 V-Up
50 Alt. Walking Lunge Steps
400 meter Run
10 Strict HSPU or Pike Handstand Push Up
60 Hollow to Tuck
50 Alt. Walking Lunge Steps
400 meter Run
10 Strict HSPU or Pike Handstand Push Up
90 Hollow Rocks
50 Alt. Walking Lunge Steps
400 meter Run
Goal: Sub 20 min
Shoulder Accessory: “YTW” 3xs (2.5# or 5# plates):
–10-15 reps in each position
