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. Shorten your range of motion on Sumo Squats and Floor-to-Ceiling Reaches, or reduce the platform height on Chair Step-ups.

• Pregnancy (Trimester 2 & 3): To accommodate your bump safely, keep your stance comfortably wide on Sumo Squats and Floor-to-Ceiling Reaches. Put your hands up on an elevated box or coffee table for Crawl-outs to avoid over-straining your midline. 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, full exhale every time you stand up from a squat or push yourself back to vertical during Crawl-outs to safely protect your midline.