Strength & Mobility
3 rounds
behind the neck strict press x 3-5 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
800-1000m row
15 devil press
20 box jump
30 pull ups
8 wall walks
13 minute cap
Notes
Today’s workout is a chipper featuring an 800-1000m row, 15 devil presses, 20 box jumps, 30 pull ups, and 8 wall walks. Your score is the time it takes to complete all of the reps. You have 13 minutes to finish.
If you cannot hold a pace of at least 2:15/500m, consider reducing the distance on the row. If you can hold a pace of under 2:00/500m, you should be rowing the full 1k.
Choose a weight for the devil press that allows you to complete 1 rep every 8 seconds or so. This means the 15 reps shouldn’t take much more than about 2 minutes.
Choose a safe height for the box jumps that allows you to chip away at the 20 reps without any extended breaks. One rep every 4-5 seconds will be a good pace.
the pullups should be completed in 5 sets or less. You may scale to jumping pull ups or ring rows if necessary.
The wall walks should be completed at a pace of 4-5 per minute. Reduce the range of motion or the amount of reps if necessary.