Working through 8 Rounds of 2:00 On, 1:00 Off:
(30/24) (24/18) Calorie Assault Bike, 30 Power Cleans (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Front Squats (115/85) (95/65)
(30/24) (24/18) Calorie Assault Bike, 30 Squat Cleans (115/85) (95/65)
- Athletes Pick Up Where They Left Off in the Chipper
- Score is Completion Time, Including Rest Time
- We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
Ooooo this one definitely has a gut-check feel to it! The goal is to finish each element in 2:00 or under (i.e., 30/24 cals Assault Bike = under 2:00 / 30 Power Cleans = under 2:00).
Assault Bike - Pick an RPM that is sustainable vs. pushing very hard and dying out fast. A 1-minute recovery is not a lot. Let’s face it, the Assault Bike is gonna hurt a little! 30/24 in under 2:00 is not easy
Power Cleans - A quick 5-second rest can go a long way to save the grip!
Front Squats - A 1-2 second pause at the top is recommended as the legs start to tire. Breathe at the top.
Squat Cleans - This is a tricky one! It's the last movement of the workout - can we bring a big set from the start? Try for 10. If that is out of reach, descending repetition schemes are helpful 5-4-3-2-1 will get you to 15 reps…from there, can we go another 5-4-3-2-1?MODIFICATIONS
Bike: 40/32 Calorie Erg Bike, 40/32 Calorie Row, 30/24 Calorie Ski Erg, 600m Run
Power Clean/Squat: Medball Clean, DB Clean
Front Squat: Goblet Squat, Air Squat