*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Partner Chipper!

For time:

  • 2k Row (1k each partner)
  • 10 Rope climbs (5 each partner)
  • 500m Sled Push (250m each partner)(45/25)
  • 10 Wall Walks (5 each partner)
  • 5k Bike (2.5k each partner)

*IGO-UGO (1 partner works while other partner rests)

Goal=45 minutes to make it as far as you can

Stimulus Goal:

Why Do This Workout?

Work on your ability to work with a partner, work on your shoulder stability, and improve your over all cardiac health. 

Duration and Feel: Between 30-40 minutes, but you will have a time cap of 45 minutes. You should be able to push the sled 50m before switching with your partner. It should be tough but you shouldn’t need to walk or take a brake during the 50m push. the wall walks shouldn’t take you longer than 3 minutes, nor should the rope climbs, so scale as needed. 

Scaling Options: Less weight on the sleds. Don’t go all the way up on the ropes, or do a “feet planted on the ground climb” where you start and finish with your back on the ground. Do partial 3/4 or half wall walks if you can’t walk all the way up, or do 2 inchworms with a push up for each wall walk rep. You cannot scale the rowing or biking.