“It’s not how much we give, but how much love we put into giving.” – Mother Theresa
For time:
Row, 2000 m
150 Double Unders
100 Burpees
WORKOUT BRIEF
No weights necessary for today’s 3-station chipper workout, as we’ll complete all cardio and gymnastics movements
You’ll finish all the listed work at one station before advancing to the next
Your score is the total time it takes to complete the 3 movements
We expect this workout to take between 15-25 minutes to complete
Row: ~8-10 Minutes
Double Unders: ~2-4 Minutes
Burpees: ~5-10 Minutes
ROW
Short on rowers, stagger heats by 10 minutes
We could also have one group start on the rower, while another group starts on the burpees and works in reverse order
See “modifications” for rowing alternatives
DOUBLE UNDERS
Let’s choose a rep number or variation that allows us to clear this station in 3-4 minutes maximum
If done with the prescribed reps, this works out to about 40-50 reps on the minute
BURPEES
These are standard burpees:
Chest and thighs hit the floor in the bottom
Jump or step off the floor
Finish at full extension with a small clap overhead and air under the feet
MODIFICATIONS
2,000 METER ROW
1 Mile Run
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1,200 Meter Air Runner
150 DOUBLE UNDERS
Reduce Reps
Single Unders
3-4 Minutes of Practice
150 Double Taps
225 Line Hops
75 Over-and-Back Dumbbell Hops
STRATEGY
ROW
We can estimate that there is almost equal time spent on rowing as there is spent on double unders and burpees combined
That being said, we can say the time domain will be similar to that of a 4,000-5,000 meter row
To sustain our efforts across the workout, let’s row at a pace that is about 6-8 seconds than our 2,000 meter row pace
For athletes who have an 8-minute 2k row (2:00 Average Per 500), this means they’ll be rowing between 2:06-2:08
For athletes who don’t know their 2k pace, find a speed you would be able to hold for 15-20 minutes
DOUBLE UNDERS
If the double unders are a good movement for you, see if you can push the limits, as this is the only station we would break up today
If double unders are more of a technical challenge, break these up more and look to work through the movement with less coordination – the burpees
Consider the following options:
1 Set: 150
2 Sets: 100-50 or 75-75
3 Sets: 50-50-50 or 75-50-25
5 Sets: 50-40-30-20-10 or 30-30-30-30-30
6 Sets: 25-25-25-25-25-25
10 Sets: 15’s
BURPEES
There are a couple ways to approach the burpees
One steady pace throughout with a big push on the last 10-15 reps
Work a few different gears:
First 15-20: Recovery From Double Unders
Middle 60-70: Settle Into a Steady, Uncomfortable Pace
Final 15-20: Sprint to the Finish!
You can even change what direction you’re facing every 10 reps to keep feeling progress towards the end goal
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