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

• 60x Jump Jacks

• 50x Sumo Squats

• 40x Floor-to-Ceiling Reaches

• 30x Chair 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: Swap out Jump Jacks for an unweighted side-stepping variant if high impact irritates your joints. Shorten your range of motion on Sumo Squats and Floor-to-Ceiling Reaches if your lower back feels tight, or reduce the platform height on Chair Step-ups if balance becomes unstable.

• Pregnancy (Trimester 2 & 3): To accommodate your bump safely, keep your stance comfortably wide on Sumo Squats and Floor-to-Ceiling Reaches, ensuring your head does not drop lower than your hips to prevent feeling lightheaded or dizzy. Put your hands up on an elevated box or stable table for Crawl-outs to avoid over-straining your midline, and use the talk test to easily check that you are not gasping for air. Change Jump Jacks to non-impact lateral steps.

• Postpartum: Extended conditioning volumes can tire out a recovering core. If you notice any leaking, pressure, or a heavy dragging feeling down below, you can switch to a low-impact march instead of Jump Jacks and take brief breaks during Chair Step-ups. Focus on a strong, complete exhale every time you stand up from a squat or push yourself back to vertical during Crawl-outs to safely protect your midline.