“As for me, all I know is that I know nothing.” – Socrates
* At Home w/ Equipment
For time:
100 Double Unders
50 Sit-ups
Run, 400 m
80 Double Unders
40 Sit-ups
Run, 400 m
60 Double Unders
30 Sit-ups
Run, 400 m
40 Double Unders
20 Sit-ups
Run, 400 m
20 Double Unders
10 Sit-ups
Run, 400 m
STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the double under and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon
SUBS
RUN
500m Row
800m Bike Erg
40/30 Cal bike
WARM-UP
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges
1 Minute Row
1:00 Hollow Rocks
1 Minute Row
1 Minute Glute Bridge Walkouts
1 Minute Row
1 Minute Sit-Ups
At Home w/o Equipment
For time:
100 Line Hops
50 Sit-ups
Run, 400 m
80 Line Hops
40 Sit-ups
Run, 400 m
60 Line Hops
30 Sit-ups
Run, 400 m
40 Line Hops
20 Sit-ups
Run, 400 m
20 Line Hops
10 Sit-ups
Run, 400 m
STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the line hops and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon
SUBS
Run
50-40-30-20-10 Box Jumps/Stair Jumps
20 x 10m Shuttle Runs
WARM-UP
8 Minutes Straight
1 Minute line-Hops
1 Minute Glute Bridges
1 Minute line-hops
1:00 Hollow Rocks
1 Minute line-hops
1 Minute Glute Bridge Walkouts
1 Minute line-hops
1 Minute Sit-Ups
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