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

• 50x Alt. Step-ups (each side)

• 40x Kettlebell Swings

• 30x DB Goblet Squat

• 20x Wall Sit Marches (each side)

• 10x Clusters

Your score is the total time taken to complete the entire sequence. If you do not complete all repetitions 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 a lower box for Alt. Step-ups if you feel a bit wobbly. Lighten your weights on Kettlebell Swings, DB Goblet Squat, and DB Clusters to keep your form solid. Sit higher on the wall for Wall Sit Marches.

• Pregnancy (Trimester 2 & 3): Keep your step platform low on Alt. Step-ups, and use a wide stance for Kettlebell Swings, DB Goblet Squat, and DB Clusters to give your bump plenty of room. Keep a supported posture on Wall Sit Marches.

• Postpartum: Explosive movements like Kettlebell Swings and DB Clusters mean you should pay close attention to how your pelvic floor and core pressure feels. Reduce the depth for your DB Goblet Squat, or drop the weights if you feel any leaking or heavy pressure.