WORKOUT #4

The Chipper

80/65 Assault Bike Calories

60 Pull Ups

40 Handstand Push Ups

20 Dumbbell Snatches

 

RX

Assault Bike Calories

Chest-to-Bar Pull Ups

Deficit Handstand Push Ups (45 pound plate/25 pound plate)

Dumbbell One Arm Full Snatch (50/35)

 

Masters

Assault Bike Calories

Chin-Over-Bar Pull Ups

Handstand Push Ups

Dumbbell One Arm Full Snatch (50/35)

 

Scaled

Assault Bike Calories

Chin-Over-Bar Pull Ups

Hand Release Push Ups

Dumbbell One Arm Power Snatch (50/35)

 

  • The Chipper is for time, with a 9 minute time cap

  • Athletes may divide up the reps however they want

  • There is no minimum work requirement for any movement

The workout begins with 80 bike calories for all male teams and 65 bike calories for all female teams 

 

Assault Bike 

  • The monitor must be set to zero, athletes can bike however they want, including arms only or legs only

  • Athletes may switch on and off the bike as much as desired

 

Once the calories are completed, teams will move on to 60 pull ups.

 

Chest-to-bar-pull ups

  • RX athletes will be performing chest-to-bar pull ups

  • This is a standard chest-to-bar pull up; dead hang, kipping, or butterfly pull-ups are allowed as long as the following requirements are met:

  • The arms must be fully extended at the bottom, with the athlete's feet off the ground

  • The chest must come in contact with the bar at the top

  • Overhand, underhand, or mixed grip are all permitted

 

Chin-over-bar pull ups

  • Masters and scaled athletes will be performing chin-over-bar pull ups

  • All of the standards are the same as the chest-to-bar, but the requirement is that at the top, the chin must pass over the plane of the bar

 

Once all 60 pull ups are completed, teams move on to the 40 handstand push ups or 40 hand release push ups. 

 

Handstand push ups

  • RX athletes will be performing deficit handstand push ups

  • Masters athletes will be performing normal handstand push ups

  • The general set up will be an ab mat with two 25 pound weights on either side

  • The 25 pound plates must stay in constant contact with the ab mat, but the weights and the ab mat can be adjusted closer or further away from the wall, as the teams choose

  • To create the deficit, another 25 pound weight will be added for women, for men a 45 pound plate will be added

  • The hands can be placed anywhere on the plate, as long as no part of the hand or fingers are touching the ground

  • Every repetition of the handstand push up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms

  • Note that the rep must start with the athlete kicking up to the wall with arms extended, and then lowering the head on to the ab mat for the first repetition

  • If athletes do not do this, but instead go directly into a headstand, their first rep will not count, but they may then begin their rep once they have reached a fully locked out handstand position

  • At the bottom, the athlete’s head must make contact with the ab mat

  • The feet do not need to remain in contact with the wall for the entire movement, but the heels must be in contact with the wall at the beginning and end of each rep

  • Kipping is allowed

  • The feet must remain inside the width of the hands throughout the entire repetition

  • The hips may touch the wall during the kip, but at the beginning and end of each rep, only the heels may be touching the wall, with the arms fully locked out

 

Hand release push ups

  • Scaled athletes will perform hand release push ups

  • The hand release push up begins with the athletes’ hands directly beneath their shoulders

  • Athletes may not widen their hands outside of their shoulder width

  • The feet must also be within shoulder width, if they are outside, you will be no repped

  • Athletes begin with arms locked out and a straight body in which the hips and back are aligned

  • When the athlete lowers to the floor, the hips and back must move down at the same rate, if the athlete worms down, he or she will be no repped

  • At the bottom, the hips and chest must make contact with the ground and the athletes must lift their hands from the ground, there is no requirement for how high to lift the hands as long as no part of the hand is touching the ground

  • Athletes must lift their hands at the same time

  • Athletes may then place their hands back on the ground and perform a push up

  • During the push up, the hands must remain shoulder width apart, and the hips and back must rise at the same rate

  • No worming up and down

  • The repetition ends with the arms fully extended and the hips and back aligned

 

Once the handstand push ups or hand release push ups are complete, teams will move on to the one arm dumbbell snatches. 

 

One arm dumbbell snatch

  • RX and Masters athletes will be performing one arm dumbbell full snathces

  • Scaled athletes will be performing one arm dumbbell power snatches

  • The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead

  • At the bottom of the movement, BOTH heads of the dumbbell must touch the ground

  • The dumbbell must be lifted overhead in one motion

  • Clean and jerks are not allowed

  • Touch and go is permitted

  • Bouncing the dumbbell is not allowed

  • Athletes may swing the dumbbell up, or keep it close to the body, as long as it is done in one fluid motion

  • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved

  • Athletes cannot do two or more snatches in a row on one arm

  • The non-lifting hand and arm may not be in contact with the body during the repetition

  • At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile

  • Once the athlete has reached lockout, the repetition will count

  • Scaled athlete may choose to do a split style snatch; however, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count

  • RX and Masters athletes cannot do a split style snatch

  • For the full snatch, the athlete can go right into the squat snatch or the athlete can power snatch the dumbbell up, straighten the legs, pause, and then go into the full squat

  • For the rep to count, the hips must pass below the knee at the bottom and then the athlete must stand tall, all the while with the dumbbell overhead

  • A slight bend in the elbow is acceptable during the squat as long as the dumbbell does not come down so far that it touches the athletes head or body, but at the top, the elbow must be fully locked out for the rep to count

  • For scaled teams, athletes can muscle snatch, power snatch, or split snatch

  • A slight bend in the elbow is allowed when catching the power snatch, but the arm must be fully extended when standing tall

  • Alternating hands on the way down is allowed, as long as the switch occurs at the athlete’s face level or below and not above the athlete’s head

  • Athletes cannot drop the dumbbell from overhead

 

Scoring

  • If a team completes all of the repetitions before the time cap, their score will be the time of their completion.

  • If teams do not complete all of the reps and are time capped, one second will be added for each rep not completed. For example, if a team completed all of the bike calories, all of the pull ups, but only 30 of the handstand push ups, they have 30 total repetitions remaining, so their final score would have 30 seconds added to the time cap, which in this case, would be 9 minutes and 30 seconds (Score: 9:30).