Workout
DB Chipper
For time
100 Lunges*
80 Renegade rows*
60 Sit ups *
40 Floor press *
20 Hang squat cleans *
10 Man makers
*After each movement, except for the Man Makers, run 200m
**35 min time cap
Rx – 45/30
Rx+ – 50/35
^Similar to 1/8/18
**Starting off the week with a doozy of a dummbbell chipper workout. Hopefully your hands have recovered from the toes to bar in 20.2, yes? Good. So let’s get to work.
Check out the video links above if you’re unsure on any of the movements. There shouldn’t be anything new with the exception of the Man Makers that might need a little review.
And a little explanation on the reps/movements
-Lunges – total steps, hold the DBs however you want, but alternate steps. Walking is fine, in place is fine.
-Renegade Rows – Total reps, alternate them R/L. Go to your knees if you need to scale, but angle your body – don’t stick your butt up in the air.
-Sit ups – One DB. Hold it at your chest.
-Floor press – Legs straight or bent, just keep your back on the ground.
-Hang (squat) clean – Weights start at your knees, jump and do a full squat. Return weights to your knees. Repeat.
– Man makers – more renegade rows! more squats! But no running!
Complete the reps in order as listed. No moving on to the next one until you’ve completed the one above it.
Use the same weights for all 6 movements.
Have fun with this workout. It’s also a good one you can do if you’re traveling and only have access to dumbbells in a hotel gym.
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