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 on DB Goblet Squat and Kettlebell Swings. Switch Jump Jack to a low-impact stepping motion, and shorten your range on Crawl-outs.

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

• Postpartum: Movements like Kettlebell Swings and DB Goblet Squat require excellent core pressure control. Prioritise a strong, full exhale on the hardest part of every rep. If dragging or a heavy feeling occurs, feel free to switch to bodyweight patterns or lighter loads to manage the stress safely.