“Water the flowers, not the weeds.”
For time:
Run, 600 m
30 Chest-to-bar Pull-ups
Run, 600 m
50 Alternating Dumbbell Power Snatches, 50/35 lbs
Run, 600 m
30 Chest-to-bar Pull-ups
Run, 600 m
WORKOUT BRIEF
DESCRIPTION
This big chipper workout balances out a longer total running distance with high-skilled gymnastics and DB weightlifting
We expect this piece to take around 15-25 minutes to complete
CHEST TO BAR PULL-UPS
If you have 20+ chest to bar pull-ups unbroken when fresh, complete this piece as written
If you’re not there yet, consider dropping the reps or choosing a variation from “modifications”
For athletes with no goals of competing, chin over bar pull-ups will be the better option
ALTERNATING DUMBBELL POWER SNATCHES
You’ll alternate arms every rep for a total of 25 each side
In the bottom of this movement, both heads of the dumbbells should make contact with the floor
Choose a load that you are capable of completing for 15+ reps unbroken when fresh
RUN
See further down the page for run “modifications”
When considering subs, note that each effort should take less than 3:30 to complete
MODIFICATIONS
600 METER RUN
750 Meter Row
600 Meter Ski Erg
1,500 Meter Bike Erg
40/30 Calorie Assault or Echo bike
450 Meter Air Runner
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Strict Pull-ups (15)
Banded Pull-ups
Ring Rows
Dumbbell Rows From Plank Position (30 Each Side)
Barbell Bent Over Rows (30)
Double Dumbbell Bent Over Rows (50)
Single Dumbbell Bent Over Rows (30 Each Side)
DUMBBELL POWER SNATCHES
Kettlebell Swings
Slamballs
STRATEGY
GENERAL
There are several ways to approach this workout based on what you consider strengths
If you are a stronger runner, it may be beneficial to push the runs and chip away at the inside movements
If you are better at gymnastics and weightlifting than running, it may be helpful to slow down your runs in order to push the inside movements
If you are a pretty balanced athlete, it will be all about finding a slightly uncomfortable speed across all movements
With the workout being a mirror image of itself, we’re ideally holding a similar speed on the second half, no matter what approach we take
See below for potential break-up options for the inside movements
CHEST TO BAR PULL-UPS
1 Set: 30
2 Sets: 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7 or 10-10-5-5
5 Sets: 6’s or 10-8-6-4-2
6 Sets: 5’s
10 Sets: 3’s
ALTERNATING DUMBBELL POWER SNATCHES
1 Set: Switch Hands On Floor
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7
8 Sets: 8-6-6-6-6-6-6-6
9 Sets: 10-5-5-5-5-5-5-5-5
10 Sets: 5’s
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