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

• 50x DB Goblet Squat

• 40x Wall Sit Marches (Total reps)

• 30x Crawl-outs

• 20x MB Woodchoppers (each side)

• 10x Burpee

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: Lighten your dumbbell on DB Goblet Squat or switch to an air squat. Switch Wall Sit Marches to a wall sit, use a bench or box for Crawl-outs, perform MB Woodchoppers with a lighter ball, and step back during Burpee and/or remove the jump.

• Pregnancy (Trimester 2 & 3): Use a wide stance on DB Goblet Squat to comfortably clear your bump. Swap Wall Sit March for standing march and MB Woodchoppers for standing side bends if needed. Elevate your hands on a bench or box for Crawl-outs and Burpees.

• Postpartum: Reduce load on DB Goblet Squat. Slow the Wall Sit Marches and MB Woodchoppers down. Rest if you feel any heavy dragging down below, and exhale fully as you drive out of your squat or lift during core work.