“Life is change. Growth is optional. Choose wisely.”

For time:

Row, 1000 m

Run, 800 m

50 Box Jump Overs, 24/20 in

Run, 800 m

Row, 1000 m

GENERAL
Looking for this cardio heavy chipper workout to take somewhere between 20-30 minutes to complete
Here are the general time ranges we can expect for each movement:
Rows: 3:30 – 5 Minutes
Runs: 5 – 7 Minutes
Box Jump Overs: 2-4 Minutes

ROW
Stagger by 5 minutes if short on rowers

RUN
If unable to run, complete one of the following:
50 Shuttle Runs (10 Meters)
75/50 Cal Assault Bike & Bike Erg
Increase Each Row to 2,000 Meters

BOX JUMP OVERS
There is no need to stand to full extension at the top of the box jump overs

STRATEGY
MACHINES
A great rule of thumb in this chipper workout is that you should be able to replicate or improve your machine pace the second time around
For example if you hold a 2:00 Pace/500 on the rower and 75 RPMs on the bike (if using bike) on the first half, you should ideally be able to do the same on the back half
Set that target and try to repeat or beat it

BOX JUMP OVERS
the box jump overs are all about rhythm
Treat this movement like a machine and just keep moving
Put yourself on cruise control and find a pace you won’t deviate from for 50 reps