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

• 50x DB Goblet Squat

• 40x DB Suitcase Reverse Lunges (Total reps)

• 30x DB Floor Press

• 20x Commando Planks

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions before the 14 minutes buzzer sounds, your score is 14:00 plus the total number of remaining repetitions left uncompleted.

Scaling & Safety

• General Regressions: Use lighter dumbbells or switch to unweighted versions if your form slips on DB Goblet Squat or DB Suitcase Reverse Lunges. Switch DB Floor Press to a lighter load to maintain full control.

• Pregnancy (Trimester 2 & 3): Widen your feet on DB Goblet Squat to accommodate your bump. Do not lie flat on your back for DB Floor Press as it can make you feel dizzy; use an inclined bench or swap for an elevated standing press instead. Keep your pace at a level where you can talk comfortably.

• Postpartum: External loads can increase internal pressure. Lighten your dumbbells on DB Suitcase Reverse Lunges if you feel any leaking or pressure down below. Breathe out fully as you press the weights on DB Floor Press and as you drive up from the bottom of your DB Goblet Squat to protect your midline.