Category Archives: Chipper

> 4 exercises

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

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Every 2 minutes for 20 minutes

  • 3 x Weighted Pullup @ 10kg
  • 5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

  • Row 35 Calories
  • 12 x Toes to Bar
  • 12 x Front Squats @ 50kg
  • Round 1 – Max Double Unders
  • Round 2 – Max Box Jumps
  • Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

Deadlifts and Box Jumps then a KB Complex

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4 rounds of

  • 6 x Touch and Go Deadlift @ 135lbs/106kg (heavier than last time)
  • Rest 30 seconds
  • 10 x Box Jumps
  • Rest 2 minutes

Then EMOM for 20 minutes with a single Kettlebell

  • 16 x Suitcase Deadlifts @ 24kg Left
  • 16 x Suitcase Deadlifts Right
  • 8 x Alternating Kneel Stand with LB in Front Rack Left
  • 8 x Alternating Kneel Stand with LB in Front Rack Right
  • 16 x Kettlebell Swings

Results: Done as shown.

Clean Complex then KB EMOM

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5 rounds of the following complex, increaseing weight wach round

  • 2 x Hang Power Clean
  • 2 x Power Clean
  • 2 x Clean

Then 5 rounds continung from the last heaviest weight work up to a heavy

  • 1 x Clean

EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)

  • 6 x Kettlebell Swing @ 20kg
  • 4 x Kettlebell Clean
  • 2 x Kettlebell Overhead Press
  • 1 x Kettlebell Thruster

Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.