20/20 Lateral Line Hops + Forward and Back Line Hops
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
10 Russian Kettlebell Swings
10 Hollow Rocks
10 Alternating V-Ups
Specific Warm-Up (8-10 minutes)
2 Sets: For Quality
30 seconds Jump Rope Practice
8 Scapular Pull-Ups
8 Bar Kip Swings
15 second Tuck L-Hang
10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load
Primer (2 minutes)
25 Double Unders
5 Toe to Bar
4 Deadlifts
20 Double Unders
4 Toe to Bar
3 Deadlifts
Then.. Transition into the Workout
"Hide and Seek" (For Time)
Performance (Barbell Load: 85/57.5kg)
100 Double Unders, 30 Toe to Bar, 40 Deadlifts
100 Double Unders, 20 Toe to Bar, 30 Deadlifts
100 Double Unders, 10 Toe to Bar, 20 Deadlifts
Fitness (Barbell Load: 70/52.5kg)
75 Single Unders, 25 Kipping Knees, 30 Deadlifts
75 Single Unders, 20 Kipping Knees, 20 Deadlifts
75 Single Unders, 15 Kipping Knees, 10 Deadlifts
Goals / Stimulus / Objectives
Score = Time
Time Domain: 17-21 minutes
Time Cap: 22 minutes
Stimulus: Chipper / Grip Stamina
RPE: 9/10
This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.
