Today, we will be performing a chipper style WOD. In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the repetitions. As always, modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your fitness level. You know your body best! Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
100 mountain climbers (each leg counts as 1 rep)
50 lunges
100 mountain climbers
40 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)
100 mountain climbers
30 burpees
100 mountain climbers
20 inchworm push-ups
100 mountain climbers
If you are new to this type of workout, please scale both the movements and the number of reps to your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
40 mountain climbers (each leg counts as 1 rep)
40 modified lunges
40 mountain climbers
30 dumbbell box step-ups to a comfortable height (10lb, 8lb)
40 mountain climbers
20 elevated, no push-up burpees
40 mountain climbers
10 inchworms
40 mountain climbers
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
80 mountain climbers (each leg counts as 1 rep)
50 lunges
80 mountain climbers
40 dumbbell box step-ups (20in., 20in.), (25lb, 15lb)
80 mountain climbers
30 step-back burpees
80 mountain climbers
20 inchworms to kneeling push-ups
80 mountain climbers
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s WOD. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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