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

• 50x Lateral Shuffles (Total reps)

• 40x DB Goblet Squat

• 30x MB Slams

• 20x MB Russian Twists (Total reps)

• 10x Crawl-outs

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: Lighten the dumbbell on DB Goblet Squat or the medicine ball on MB Slams if your back rounds or your depth breaks down. Perform MB Russian Twists unweighted if your core stability wavers.

• Pregnancy (Trimester 2 & 3): Set a wide feet positioning during DB Goblet Squat and MB Slams to clear your bump safely. Discontinue MB Russian Twists if you note any belly straining or bulging along your midline; substitute with incline bird-dogs on a bench instead to stay well balanced.

• Postpartum: Rhythmic breathing is crucial during loaded movements. Breathe out hard on the absolute toughest part of every single rep, like driving out of the bottom of the squat on DB Goblet Squat or throwing the ball down on MB Slams. Reduce the weights if you notice any leaking or dragging feelings down below to protect your midline and pelvic floor.