Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Med Ball Slams

• 40x DB Goblet Squats

• 30x Alt. DB Snatches (Total reps)

• 20x DB Floor Press

• 10x DB Devil Press

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 15 minutes buzzer sounds, your score is 15:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Reduce the weight of the dumbbells or medicine ball across all movements to preserve fluid movement. Substitute DB Devil Press with DB Clean and Presses to eliminate the chest-to-floor burpee element while keeping the power output high. Swap DB Floor Press for standard knee push-ups if chest strength becomes the primary bottleneck.

• Pregnancy (Trimester 2 & 3): Avoid lying flat on your back for the DB Floor Press to prevent supine hypotensive syndrome; substitute this with an incline dumbbell chest press on an inclined bench. Completely eliminate the DB Devil Press to avoid abdominal coning and falling risks; replace it with a wide-stance step-back sprawl into a light dumbbell hammer curl. Ensure your feet are kept wider than hip-width during DB Goblet Squats to make comfortable room for your bump.

• Postpartum: High-velocity extensions and heavy loading can place critical stress on a recovering midline and pelvic floor. If you experience any feelings of internal dragging, leaking, or pressure, immediately reduce your dumbbell selections. Modify the DB Devil Press by stepping your feet back individually into a plank rather than jumping, and completely eliminate the chest-to-floor drop. Prioritise a forceful, complete exhale on the execution phase of every single repetition, especially during the downward strike of the Med Ball Slams and the overhead drive of the Alt. DB Snatches.