Chip Away

November 9, 2020

6

-

minutes warming up

18

-

20

minutes working out

Starting this week with all the moves and ALL the reps. This workout is a chipper so we highly suggest to moving a steady pace that is just slightly uncomfortable. Once you reach the burpees that's when you can go full sprint towards the finish line.

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Coaching

Do this workout live with an attentive and entertaining coach!

For Time

For Time:
100 Sit-ups
80 Curtsy Lunges (no weight)
60 Box Jumps
40 Single-arm Snatches (total)
20 Lateral Burpees (total)

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

For this workout, you should be moving the entire time at a steady pace so pick a personalized option that allows you to do so.

Movements

Sit-ups
- Reduce to 60-80 reps (whatever takes about 4-5 min.)
- Perform with feet anchored (use a backpack or weight to hold down the legs).

Curtsy Lunges
- Reduce to 40-60 reps (whatever takes about 3-4 min.)
- Perform reps while holding onto a counter top or table to help use the upper body to balance stand up.

Box Jumps
- Adjust the height of the surface.
- Reduce to 30-40 reps
- Perform as 60 Step-ups, then reduce to 40.

Snatches
- Adjust load.
- If your weight is on the lighter side for your abilities, increase to 50-60 reps.
- If your weight is on the heavier side for your abilities, reduce to 20-30 reps.

Lateral Burpees
- Step over instead of jumping laterally over DB.
- Perform some of the reps as Lateral Burpees with the other portion subbing a Kick-back instead of Burpee.
- Perform all 20 reps as Lateral Kick-backs.

Equipment

- Box: use a box, stool, low retaining wall, or anything elevated.
- Snatches: barbell, single DB/KB, or perform a backpack ground to overhead.

Have a question? Chat with your coach.

Get Ready

✅ Something to jump or step on. Preferably 12 inches or higher.

✅ Weight option for snatches. A moderate weight where you can string at least 8-10 reps without stopping.

⏱ Clock set to stopwatch. Record time of completion.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
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Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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Chip Away

November 9, 2020

6

-

minutes warming up

18

-

20

minutes working out

Starting this week with all the moves and ALL the reps. This workout is a chipper so we highly suggest to moving a steady pace that is just slightly uncomfortable. Once you reach the burpees that's when you can go full sprint towards the finish line.

‍

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2020-11-09 Chip Away by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Sit-ups
Sit-ups

Core Movements

Box Jumps
Box Jumps

Jumping Movements

Snatches
Snatches

It's All in the Hips

Lateral Burpees
Lateral Burpees

Burpee Family