Chipper of the 5 elements

This session features a chipper-style workout, meaning you will complete all repetitions of one exercise before moving on to the next. The goal is to finish the entire sequence as quickly as possible. This format demands sustained effort and efficient transitions.

Warm-up

We'll start with a dynamic warm-up to prepare your entire body for the intense movements ahead. Focus on controlled movements and increasing your heart rate gradually.

Workout

This chipper is designed to be challenging. Choose weights that allow you to complete large sets, but are heavy enough to demand effort. The goal is to maintain a consistent pace throughout. Break up reps only when necessary, and try to keep your rest brief.

Coaching notes

• Rowing: Aim for a strong, consistent pull with each stroke. Drive through your heels, extend your legs, and then pull with your back and arms. Avoid just arm-pulling.
• Barbell Thrusters: Maintain an upright torso, keep your elbows high in the front rack, and use the momentum from your powerful leg drive to push the barbell overhead. The squat and press should be one fluid motion. Do not press with your arms until your hips and knees are fully extended.
• Box Jumps: Land softly with your entire foot on the box, stand up to full extension, and step down. Do not jump down as this increases impact on your Achilles and knees. If you are fatigued, you can step up instead of jumping.
• Kettlebell Swings (American): Use a powerful hip hinge to drive the kettlebell overhead. The movement should originate from your hips, not your arms or shoulders. The kettlebell should reach overhead with your arms extended, but your shoulders should remain packed. Avoid hyperextending your lower back at the top.
• Dumbbell Snatches (Alternating): Start with the dumbbell on the ground between your feet. Drive through your legs and hips to pull the dumbbell in a single smooth motion overhead, locking out your elbow. Alternate hands after each rep. Keep the dumbbell close to your body.

Scale it

• Reduce Reps: For intermediate athletes, reduce the reps for each movement (e.g., 40-30-20-10-5) to manage volume.
• Modify Movements:
  • Thrusters: Use lighter dumbbells or a PVC pipe/empty barbell to practice the movement. Alternatively, perform front squats and push presses separately.
  • Box Jumps: Use a lower box, or step-ups instead of jumps.
  • Kettlebell Swings: Use a lighter kettlebell or switch to Russian kettlebell swings (to eye level) if going overhead is a challenge.
  • Dumbbell Snatches: Use a lighter dumbbell or practice the movement with a single-arm dumbbell clean and press.
• Increase Rest: If needed, allow for short, controlled breaks between movements or during larger sets.

Cool-down

Focus on static stretches to help your muscles recover and improve flexibility. Hold each stretch for 20-30 seconds, breathing deeply.