A beautiful chipper is on deck for this week’s #GutcheckThursday!
This medium time domain chipper is front loaded with low skill/high work reps. As the reps decrease, the movement complexity & intensity increase. Find a moderate, sustainable pace on the row & DB snatch in order to save gas for the pull-ups & cleans in the middle of the workout. You should chose a dumbbell weight to be able to move 10-20 reps unbroken, a pull-up option to move 5+ reps unbroken, and a power clean weight that allows for 3-5 reps unbroken or fast singles. Challenge yourself under fatigue with a high box jump. Even if you know you can’t tackle the 30″ or 24″ box, choose a jump height that scares you a little bit.
The DB snatch finishes at the bottom with both heads of the DB contacting the ground and at the top with arm in line with ear, elbow fully extended. You may transition hands at any point (over head, in front of face, at hip, at floor, etc.)
The pull-up finishes at the bottom with arms fully extended and at the top with chin-over-bar
The power clean finishes at the top with barbell in the front rack position, knees/hips extended, and at the bottom with plates contacting the ground
The box jump finishes at the top with hips/knees fully extended
Adaptations / Modifications / Scales
Scale & modify as needed to meet the intended stimulus
Sub the row for a 90/75 cal fan bike (Assault/Echo) or 1200 m run (0.75 miles)
Consider jumping pull-ups for this workout or ring rows to avoid the transition time into/out of a band
Take the clean from the hang or utilize one or two dumbbells for the cleans as needed
Prioritize jumping for the 20 box jump reps in anyway possible to maintain the jump and land stimulus