For time:
10 box jumps
10 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
50 triple-unders
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Compare to 151019.
♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball
Scaling:
This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.
Intermediate Option:
For time:
10 box jumps
7 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
100 double-unders
♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball
Beginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders
♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball