Workouts
Chipper 4
Fourth and final workout out of four of the “Chipper” series.
Time priority, Medium-long (19m), Chipper (4).
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
Strategy and Tips
An engine workout with one high technical movement. But a heavier weight for the thrusters and a higher box for BBJO changes the way you’re going to approach this workout.
Break the thrusters to manageable sets and drop the bar before you fail a rep. Suggested rep schemes; 12-9, 8-7-6, 6-5-5-5 with little rest in between, 15-30 seconds.
Break the Double Unders to as many sets as you see fit. If your max unbroken set is over 200, then you might be able to break the double unders to 2-3 sets the first time. Otherwise break the double unders to 4-7 sets (60-55-50-45, 7*30..) with little rest in between, 10-20 seconds.
The Ring Muscle Ups might be the main separator of this workout. Using the 30 muscle ups for time, or the 4m AMRAP tests you’ll have a good idea on how to approach the 21 muscle ups. If you’re time is over 5-6 minutes or your reps are less than 20, then this part will be the hardest. Break them down early and and give yourself enough rest in between.
Summary
A chipper with 4 movements going down and up. Heavier weight and higher box as well as the high volume of double unders will make you work harder and test your engine. The muscle ups will test your endurance and strategy. If needed scale the weight and the height, and do either 21 burpees pullups or 21 C2B followed by 21 TTB instead of muscle ups.
Chipper 3
Third workout out of four of the “Chipper” series.
Time priority, Medium-long (19m), Chipper (6).
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
The demand of the movements is higher than the demand of your cardiovascular endurance/engine. So even if you have a really good engine if you’re not used to high rep weightlifting anf gymnastics movements you might not do so well.
Strategy and Tips
If pistols are not a problem for you then go unbroken, if it’s a weakness then break down to 6-5 sets of 10-12 reps. Rest 5-10s only.
Break down the deadlifts to about 4-8 sets of about 12-7 reps. It’s a moderate weight so you should be able to move it relatively easy and fast. If that’s heavy for you then reduce the weight to allow you to do it in about 2-3 minutes using the rep schemes above.
40 C2B is a lot. This is going to be one of the separators of this workout. A smart approach is to to de sets of 4 reps. 10 sets sound a lot but if do them every 20-30 seconds you’ll be done in 3-5 minutes. If you start with a bigger set (no more than 50% of your max) you might still need to finish with really small sets so make sure you have a plan for that as well.
Break down the Regional Lunges to 2-3 sets. 30 steps (ideally meters but it’s hard for people to measure and mark down the sections) is not that much. A demanding movement though as it’s challenging on the whole body (overhead/core stability, balance, strength)
The faster you move on the burpee shuttle runs the better it is. That’s where a good engine will help a lot.
Last but not least, 10 C&J @102/65kg is the other main separator of this workout. Do it as an EMOM, if needed, but this means you won’t finish the workout. Every rep you get at this weight is big achievement. If needed reduce the weight to about ~85-90% of your max.
Summary
6 different movements, each one demanding on its own way. Finishing the workout will be very hard, but that’s the point. Make a plan based on your strengths and weaknesses of each movement.
Chipper 2
Second workout out of four of the “Chipper” series.
Task priority, Long (20-30m), Chipper (5 movements).
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
Strategy and Tips
Depending on how good you’re with the DUs, break them down to manageable sets without tripping. Last set might feel harder than the first one, so if needed, break them down a bit more.
The weight is light enough for both of the Power Snatches and Overhead Squats to do them in big sets. Snatches can be done in sets of 5 or 6, or even start with a big set of 10-15 and then 2-3 smaller sets.
The Overhead squats can be done in 2-3 sets if you’re overhead mobility and midline stability is good. Try and do fewer sets on the OHS as you want to avoid the extra effort of lifting the barbell above your head every time.
The Ring Dips and Handstand Pushups are both high skill pushing movements. So depending on your pressing endurance, you’ll need to break them down to either really small and quick sets or medium sets.
Summary
Long workout, high reps. Know your strengths and weaknesses and have a plan according to them. Whether is sets of 6 for PS and sets of 15 for HSPU, make sure you are in control of the rep scheme and you’re not wasting time wandering around.
Chipper 1
First workout out of four of the “Chipper” series.
Task priority, Long (20-25m), Chipper (5 movements).
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
Strategy and Tips
First Run should be about 85% of your best mile. For example if your fastest mile is 7 minutes, you should aim for about 7:30, under 8 minutes.
Walk the last 10-20m to allow you to breathe and get ready for the STOH. Pick up the barbell straight away and try and go for unbroken if possible. If not break it to 2 or 3 sets; 17-13, 12-10-8. As soon as you’re done get down for the situps and start moving.
60 situps could take from 2 to more than 3 minutes depending on how fast you move.
Try and have a plan for the DB snatch that suits you. Whether is 4 sets of 15, 6 sets of 10 or 2 sets of 30, make sure you don’t rest too long in between sets.
30 HSC might be ok for some people at this light weight, but if you think its too much break it down early and stay in control. Try for touch and go, don’t pause every time the barbell comes down to your hip.
Run as fast as possible for the last mile.
Summary
High reps but light weight. Whether you choose to do less sets of high reps or more sets of less reps don’t rest for too long in between. The situps will allow your grip and legs to recover a bit so that means you can push hard on the other movements.
Running and Thrusters 4
Fourth and final workout of the “running and thrusters” series.
Intervals, Time priority, Long (24m), Couplet.
The 1 minute rest in between sets is not enough to allow you to recover properly. The higher the intensity the more time you need to recover. Having that in mind don’t go over your lactate threshold, stay within your oxidative system, keep your heart rate at about 85% (the fitter you are the higher the heart rate you can maintain),.
The 1 mile run should take you more or less 8 minutes. Use your 5K pace or a bit faster (25min for 5K = 8min for 1 mile, 20min for 5K = 6:30m for 1 mile). Speed 12 on a treadmill is exactly 8min. Speed 15 is 6:30min. If you’re running outside, measure a lap of 1 mile using Strava, Nike Run Club or google maps. For measurement purposes, an athlete can usually do about 30 unbroken thrusters in 1 minute.
Strategy and Tips
Treat the first 3m AMRAP as an E30/45s where you work for 20/30s and you rest for the remainder 10/15s. Pick up a number you think you can do in that time (6-12) and try and maintain it throughout the whole 3 minutes.
During the second and third AMRAP (9m, 6m) you’ll have about 2 minutes for max thrusters (depending on your run). Use a similar approach as the first 3m AMRAP, E30/45s.
On the last AMRAP run like you stole something
Summary
Pace all AMRAPs except the last one. 1m rest is not enough for recovering if you go over your lactate threshold. Try and go E30/45s and choose a number you think you can maintain for the Thrusters.
Running and Thrusters 3
Third workout out of four in the “running and thrusters” series.
Task priority, long (>20m), Couplet.
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
The 1 mile run should take you more or less 8 minutes. Use your 5K pace or a bit faster (25min for 5K = 8min for 1 mile, 20min for 5K = 6:30m for 1 mile). Speed 12 on a treadmill is exactly 8min. Speed 15 is 6:30min. If you’re running outside, measure a lap of 1 mile using Strava, Nike Run Club or google maps. For measurement purposes, an athlete can usually do about 30 unbroken thrusters in 1 minute.
Strategy and Tips
The second run will feel completely different to the first one. Don’t go all out on the first run as it’s only one third/fourth of the workout. Walk the last 10-20m of the run to catch your breath and pick up the bar straight away.
Break the 39 thrusters to 3-6 sets. This will depend on how good you are with high volume thrusters (stamina - the ability to endure excellent repetition over time). Rep schemes examples; 14-13-12, 13-11-9-6, 10-9-8-7-5, 7-7-7-6-6-6
Try and rest only 10-15s between sets.
Start the second run at a moderate pace and then pick up the pace.
Summary
Pace yourself and break the thrusters to what suits you best. Choose a number of thrusters you think you can do without reaching failure. More sets doesn’t mean slower if you’re in control of your heart rate and effort. The rest you need between those sets will determine how fast you finish.
Running and Thrusters 2
Second workout out of four in the “running and thrusters” series.
Time priority, Medium-long (18m) Couplet.
You’ll be using your oxidative energy system, so keep your heart rate around 85% in order to avoid going over your lactate threshold. The fitter you are, the higher and longer you can maintain your heart rate at this level.
Strategy and Tips
The 400m run should take you more or less 2 minutes. Use your 5K pace or a bit faster (25min for 5K = 2min for 400m). Speed 12 on a treadmill is exactly 2min. If you’re running outside, measure a lap of 400m using Strava, Nike Run Club or google maps.
For measurement purposes, an athlete can usually do about 30 unbroken thrusters in 1 minute.
So, if you have 1 minute to do thrusters break it down to 2 sets of 5-10 reps each set. This will allow you time to breathe before you pick up the bar, in between sets, and before you start your run again:
If you have >1 minute, try and go for 3 sets of 5-10 reps
If you have <1 minute, try and go for one set of thrusters
You might be able to go unbroken in the first set, but that will affect your next run and next set of thrusters. Not recommended.
Summary
Pace yourself, don’t go all out, and break the thrusters if you have >1 minute. Choose a number of thrusters you think you can do each minute and break it down to 2 or 3 sets with 5sec rest in between. Try and stick to those numbers but make sure you have a plan B&C...