"Microchip"
Duration: 28:00
For Time:
150 Double Unders
1,200/1,080 Meter Row
90 Wallballs, 20 / 14 lb to 10/9 ft
1,200/1,080 Meter Row
150 Double Unders
Time Cap: 28 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- Overview: In line with our trend, we have a big sweaty Saturday workout. In this chipper ladder, we want to pace intelligently on the front half, work diligently on the wallballs, and try to increase our pace on the back end.
- Pick a double under number or variation you can complete in 3:00 or less and a row distance/wallball rep that takes less than 5:00 each to complete.
- This style of workout fatigues a maximal amount of muscles throughout the body with varying movements. This is a great way for us to improve our VO2 max, allow us to work at higher intensities, and improve our overall health and lifespan!
- Target Score: 15-25 Minutes
- Stimulus: Aerobic Power [RPE 6-8]
- Score: Time
STRATEGY
- Work diligently on the first set of double unders and row, but not so quickly that you become fatigued. You should be able to get right onto the wallballs and complete a large set (for you).
- Aim to complete the wallballs in 10 or fewer sets. Take quick, frequent breaks as needed to keep your legs fresh. Do not take any set to muscular fatigue. This will cause you to have to take a big, long break.
- Try to work at a faster pace on the second rower than you did on the first.
SUBSTITUTIONS
DOUBLE UNDERS
- Reduce Reps
- 225 Single Unders
- Plate Hops
- 30 Burpees
- 2:30 Effort On Any Machine
1,200/1,080 METER ROW
- 6:00 Time Cap
- 960/860m Ski
- 2,400/2,160m Bike Erg
- 60/54 Calorie Echo Bike
- 800m Run
- 5:00 Effort on Treadmill/Runner
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, @dumbbell(25/15)
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 135 Air Squats
TEAM VERSION:
[TEAMS OF 2]
For Time:
150 Wallballs
150 Double Unders (Each)
3,000/2,400 Meter Row
150 Double Unders (Each)
150 Wallballs
Time Cap: 35 Minutes
- Notes: Mixed teams do 2,700 meter row. Split reps however on the wallballs and row. Athletes will do double unders at the same time. Total reps must be completed before either partner can advance to the next station.
- Target Score: 22-32 Minutes
- Stimulus: VO2 Max [RPE 7-8]
- Score: Time
MOVEMENT PREP
0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
15 Single Unders
10 Air Squats
10 Wallball Thrusters
10 Double Unders
0:30 Row
5 Wallballs
0:30 Row
10 Double Unders