“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus
For time:
Run, 800 m
50 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
Odd Object Run, 50/25 lbs, 400 m
30 Chest-to-bar Pull-ups
Odd Object Run, 50/25 lbs, 400 m
50 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
Run, 800 m
WORKOUT BRIEF
DESCRIPTION
This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements
We expect this piece to take between 20-30 minutes to complete
With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
For the single arm hang clean and jerk, you will:
Swing the bell between the legs like a kettlebell
Push press or push jerk the weight overhead
Switch arms however you see fit (Every 1, 3, 5…)
Choose a weight that allows you to complete 35+ unbroken reps when fresh
ODD OBJECT RUN
The goal of this station is to move 400 meters with a weighted object of some kind
If you don’t have Sand Bags, try to use an object of a similar weight, like the the dumbbell used for the hang clean and jerks…bumper weight, kettlebell, etc…
This should be a weight that allows athletes to run, not walk, for all 400 meters
Adjust load as needed to accomplish this
CHEST TO BAR PULL-UPS
For athletes with no goals of competing, we recommend changing the chest to bar pull-ups to regular kipping or strict pull-ups
RUN
See “modifications” for all running variations
MODIFICATIONS
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 Air Runner
60 Shuttle Runs [10 Meters]
50 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
25 Barbell Hang Power Clean and Jerks (if no DB available)
50 Kettlebell Swings
50 Slamballs Video
400 METER WRECK BAG RUN
Other Weighted Run (Sandbag, Bumper Weight, Medicine Ball)
750 Meter Row
600 Meter Ski Erg
1,500 Meter Bike Erg
40/30 Calorie Assault or Echo bike
200 Meter Double Dumbbell Farmers Carry
400 Meter Single Dumbbell Farmers Carry
30 CHEST TO BAR PULL-UPS
Reduce Reps
30 Chin Over Bar Pull-ups
20 Strict Pull-ups
30 Banded Pull-ups
50 Ring Rows
30 Inverted Bar Rows
50 Dumbbell Rows From Plank Position (25 Each Side)
30 Barbell Bent Over Rows
60 Single Dumbbell Bent Over Rows
STRATEGY
GENERAL
There are two potential approaches that we’ll touch on for this workout
Option 1: Attack the runs and chip away at the indoor movements
Option 2: Pace the runs and work through big sets on the indoor movements
These options create a tempo within the workout, allowing you to “recover while you move”
Pick the approach that plays to your current strengths to maximize your efforts
Consider the following options for breaking up the indoor movements
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
1 Set: 50
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: 8-7-7-7-7-7-7-7
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
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
10 Sets: 3’s
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