2 Part Chipper
40 Min CapĀ
Part 1 (break it up as you wish)
2000/1600 Meter Row
3/2.5 Mile Bike
6 Lap Run (indoor mod: another 1200 Meter Row)
Part 2 (performed in order)
50 KBS (70/50)
50 ABMAT Sit Ups
50 Burpees to Target
50 Butterfly Sit-Ups (20/14)
Body Building Pump
12 Minutes
15 Kneeling Chest Pass
15 Seated Banded Row
10 Banded Squats (above knee) add 10 every round
Strength – Tempo Back Squats
5×3, every 90s, 60-70%, 5s down, fast up
Ladder, 10 min capĀ
10 – 1 Front Squats (95/65) FB 115/75
1-10 Push Jerks
Min 1: 6-8 DB Bench press
Min 2 5 DB Bent Over Row
x6 rounds more
14 minutes
22 Min AMRAPĀ
15 Box Jumps (24/20)
7 Strict Pull Ups
7 Strict HSPU
Max Unbroken Jump Ropes
Once you fail a jump rope, start back at 15 box jumps
2 scores
AMRAP score and Jump Rope Score
Power, EMOM, 3 RoundsĀ
Min 1: 5 Ball Over Shoulder Throws
Min 2: 10 DB weighted Squat Jumps
Min 3: 5 Banded Clean Pulls
For Time, 12 min capĀ
3 Runs (there/back =1)
9 Hang Squat Cleans (135/95)
2 Runs (there/back = 1)
6 Hang Squat Cleans (175/120)
1 Run
3 Hang Squat Cleans (205/145)
Wide Grip Deadlifts, 6×2, every 90s
15RFT, 24 min capĀ
4 Deadlifts (225/155)
6 Alt DB Snatches (50/30)
5 Kip Swings
#IFCanYouMakeItMonthPart4 (Sept)
Part 1- 3 min capĀ For Time
30 Wall Balls (20/14)
20 Kip Swings
10 SDHP (95/65)
rest with remaining time
if you don’t complete the above work under the time cap, you must repeat this part
Part 2 – 5 min cap For Time
30 Wall Balls (20/14)
20 Kip Swings
10 SDHP (95/65)
10 Burpees
rest with remaining time
if you don’t complete the above work under the time cap, you must repeat this part
Part 3 – 6 min cap For Time
30 Wall Balls (20/14)
20 Kip Swings
10 SDHP (95/65)
10 Burpees
15 ABMAT Sit Ups
rest with remaining time
if you don’t complete the above work under the time cap, you must repeat this part
Part 4 – 8 min cap For Time
30 Wall Balls (20/14)
20 Kip Swings
10 SDHP (95/65)
10 SDHP (95/65)
10 Burpees
15 ABMAT Sit Ups
50 Air Squats
2 min rest between parts
