“Your mind is not your shoe size.” -Jim Kwik
For time:
Run, 1 mi
50 Box Jumps, 24/20 in
50 Deadlifts, 185/135 lbs
Run, 800 m
35 Box Jumps, 24/20 in
35 Deadlifts, 185/135 lbs
Run, 400 m
20 Box Jumps, 24/20 in
20 Deadlifts, 185/135 lbs
WORKOUT BRIEF
DESCRIPTION
There is a little something for everyone in this balanced chipper workout that includes cardio, gymnastics, and weightlifting movements
This descending rep-scheme piece is designed to be on the longer side
The intended time range is around 25-30 minutes
DEADLIFTS
The bar is designed to be on the lighter side of moderate
This should be a weight that you can cycle for 30+ unbroken reps when fresh
BOX JUMPS
Jump up to the box for “RX”
These are standard box jumps, so we’ll stand to full extension on top of the box
We recommend stepping down over the riskier rebounding option
RUN
See all the way down the page for running “modifications”
MODIFICATIONS
1 MILE RUN
2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1,200 Meter Air Runner
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Trueform
60 Shuttle Runs [10 Meters]
400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Trueform
30 Shuttle Runs [10 Meters]
BOX JUMPS
Step Ups
Jumping Lunges (50-35-20)
DEADLIFTS
Double Dumbbell Deadlifts (50-35-20)
Single Dumbbell Deadlifts (75-50-25)
STRATEGY
## BOX JUMPS & RUN
Cycle time can have a huge impact on box jumps
Just a couple seconds difference over the course of 105 total reps can be significantly different in terms of finish time
Below is an example between a 4 second average per rep vs. a 6 second average per rep
4 Second Average Per Jump: 420 Seconds (7 Minutes)
6 Second Average Per Jump: 630 Reps (10.5 Minutes)
Knowing that every second makes a difference with high-rep movements like this, move with a purpose while breathing through each set of box jumps
With runs coming before, move at a speed that supports a faster cycle time on the box
DEADLIFTS
While the weight isn’t that heavy, the high reps will provide a big challenge
The goal here is to break before your pull starts to slow and before your muscles start to excessively burn
This will allow you to come back for the next set quickly
Consider the following options for each round
Round of 50:
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10’s
6 Sets: 10-8-8-8-8-8
7 Sets: 8-7-7-7-7-7-7
10 Sets: 5’s
Round of 35:
2 Sets: 20-15
3 Sets: 15-10-10
4 Sets: 10-10-8-7
5 Sets: 7’s
7 Sets: 5’s
Round of 20:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5 or 10-5-5
4 Sets: 5’s
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