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

• 50x Alt. DB Step-ups (each side)

• 40x DB Lunges (each side)

• 30x Burpees

• 20x Kickstand DB RDLs (each side

• 10x DB Devil's Press

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: Lower your platform height for Alt. DB Step-ups. Lighten your weights on any dumbbell movements. Remove the jump from the Burpees, and do a clean and press without the floor drop on DB Devil's Press if needed.

• Pregnancy (Trimester 2 & 3): Keep your platform low on Alt. DB Step-ups. Lighten your weights on any dumbbell movements. Switch DB Lunges to wide step-back reverse lunges with light weights. Swap Burpees for step-back sprawls, and skip the floor drop on DB Devil's Press.

• Postpartum: Exhale as you stand up from Kickstand DB RDLs or press on DB Devil's Press. Reduce loads or stop completely if you experience any leaking or heavy dragging down below. You can also reduce impact by taking out the jump from Burpees.