2024-01-18

• Overview: Today we have a higher volume chipper in an AMRAP format. Athletes should choose movements and modifications to allow for smooth and consistent movement/sets throughout the 14 minute duration in order to accomplish 1 full round.
• Athletes should aim to complete at least one full round within 14 minutes.
• Box Jumps: 3 minutes or less.
• Wallballs: 3 minutes or less.
• Burpees: 3-4 minutes.
• Step-ups: 2 minutes or less.
• Toes to Bar: 90s or less.
• Score: Rounds plus reps completed.

• Athletes should plan their sets and breaks ahead of time to allow for consistent movement and fast transitions.
• If you are stronger on one movement than another, you may choose to make up for some time on your stronger movements to allow for some pacing on the other movements.

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• Reverse Lunges
• 90 Squat Jumps

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 75 Air Squats

BURPEES

• Reduce Reps
• 1:00 Cap
• 7 Cals On Any Machine
• Push-Ups

MEDICINE BALL BOX STEP-UPS

• Reduce Reps/Loading/Box Height
• Medicine Ball Walking Lunges
• Medicine Ball Reverse Lunges

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

1 Round:
10 Box Jumps
8 Wall Balls
6 Burpees
4 Medicine Ball Box Step-ups
2 Toes to Bar