Workout of the day

Get ready to kick off your week with our ‘Sunday Funday Chipper’ workout! This WOD is designed to challenge your endurance and strength with a high-rep scheme. Tackle this chipper and push your limits!

The workout of the day consists of:

5 rounds for time of:

  • 27-24-21-18-15 reps of:
    • 400m Run
    • Wall Balls (14 lb / 6 kg for Women, 20 lb / 9 kg for Men)
    • Kettlebell Swings (35 lb / 16 kg for Women, 53 lb / 24 kg for Men)

Scaling

  • Reduce reps to 21-18-15-12-9 or weights for Wall Balls and Kettlebell swings as needed.
  • Beginners can use a lighter kettlebell or dumbbell for swings.

No equipment

For those without equipment: Substitute Wall Balls with Jumping Squats and Kettlebell Swings with Broad Jumps.

Warmup

  • 10-minute jog
  • Dynamic stretches: leg swings, arm circles, hip openers
  • 2 rounds of: 10 air squats, 10 push-ups, 10 ring rows
  • Skill work: Wall ball shots and kettlebell swing technique

Cooldown

5-minute walk

  • Stretching: hamstring stretch, quad stretch, calf stretch, shoulder stretch
  • Foam roll legs and back