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

• 60x Jump Jack

• 50x DB Goblet Squat

• 40x Kettlebell Swings

• 30x Alt. Step-ups (Total reps)

• 20x Crawl-outs

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

Scaling & Safety

• General Regressions: Lighten your weights or remove external resistance profiles entirely on DB Goblet Squat and Kettlebell Swings to maintain smooth movement flow. Switch Jump Jack to a low-impact stepping motion if joint fatigue peaks, and shorten your range on Crawl-outs if your lower back arches.

• Pregnancy (Trimester 2 & 3): Set a broad feet positioning during DB Goblet Squat and Kettlebell Swings to ensure there is plenty of comfortable room for your bump. If your hips or pelvis feel unstable, try swapping loaded movements for unweighted bodyweight configurations. Keep your platform lower on Alt. Step-ups, and check that your effort limits allow you to talk comfortably throughout the performance.

• Postpartum: Ballistic transitions like Kettlebell Swings and descending depths on DB Goblet Squat require excellent core pressure control. Prioritise a forceful, complete exhale on the execution phase of every repetition to safeguard your recovering abs and pelvic floor lines. If structural dragging or a heavy feeling occurs, feel free to switch to bodyweight patterns or lighter loads to manage the stress safely.