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

• 50x Chair Step-ups with Knee Drive (Total reps)

• 50x Air Squats (Tempo)

• 30x Crawl-outs

• 30x Bodyweight Windmills (Total reps)

• 10x Sprawl into Tuck Jump

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: If Sprawl into Tuck Jump feels too much, just do a step-back sprawl without the jump or a step-back sprawl into a squat. Use a coffee table for Crawl-outs, and use the sofa or a coffee table for Chair Step-ups with Knee Drive if you need to.

• Pregnancy (Trimester 2 & 3): No jumping needed, change Sprawl into Tuck Jump to a step-back sprawl into a squat. For Crawl-outs, keep your head above your hips by using a table or bench. Take a wide stance for your Air Squats (Tempo) and Bodyweight Windmills to give your bump room, and stop if you feel dizzy.

• Postpartum: If jumping makes you feel any leaking or heavy pressure in your pelvic floor, take the jump out of Sprawl into Tuck Jump and just step back instead. Focus on a clear, relaxed exhale when you push yourself up from Crawl-outs or stand up from your squats.