220129

Workout of the day 

For Time
3,000-meter bike
75 kettlebell swings
1,000-meter row
60 wall-ball shots
800-meter run
45 pull-ups

W: 26kg bell, 14lb ball to 9ft target
M: 32kg bell, 20lb ball to 10ft target

This chipper is meant to challenge overall cardiovascular endurance and stamina. The distance and reps decrease with each exercise alternating between a longer monostructural piece followed by a full body conditioning movement. There is almost no muscle missing out on this one. Each task should be completed before moving onto the next, so, pace by performing sets that can be done to mitigate fatigue with as little rest as possible. Transitions will not be a major factor in this workout. 

Workout at home

For Time
120 lateral jumps over a backpack
75 backpack swings
90 step-ups
60 backpack thrusters
800-meter run
45 push-ups

Consider reducing the reps as needed to decrease difficulty. Mix and match variations from both workouts as needed.  To increase difficulty use/wear a backpack for every exercise possible. 

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