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

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Crawl-outs

• 30x DB Windmills (Total reps)

• 10x DB Devil's Press

Your score is the total time taken to complete the entire sequence. If you don’t complete all reps 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 if your form slips on DB Goblet Squat (Tempo) or Alt. DB Step-ups. If DB Devil's Press gets too hard, just do a clean and press without the floor drop. You can also do your Crawl-outs to a bench or on a box.

• Pregnancy (Trimester 2 & 3): Widen your stance for DB Goblet Squat (Tempo) and DB Windmills to give your bump plenty of room. Swap DB Floor Press for an incline bench instead so you’re not lying flat. Skip the floor drop on DB Devil's Press and just do a clean and press.

• Postpartum: Heavy weights and quick overhead moves can put extra pressure on your pelvic floor so remember to breath and gently engage your pelvic floor. If you feel any leaking, pressure, or a heavy dragging feeling, go lighter on the weights. Exhale when you lift the weights or drive out of a squat to keep your pelvic floor happy and your tummy supported.