Beach Town Chipper

INDIVIDUALS

Rx Indy Intermediate / Masters Indy Sc Indy
For Time For Time For Time
15 Calorie Echo Bike 15 Calorie Echo Bike 15 Calorie Echo Bike
15 Box Jump Overs 15 Box Jump Overs 15 Box Jump/Step Overs
15 Thrusters 15 Thrusters 15 Thrusters
30 Pull-ups 30 Pull-ups 30 Pull-ups
15 Thrusters 15 Thrusters 15 Thrusters
15 Box Jump Overs 15 Box Jump Overs 15 Box Jump Overs
15 Calorie Echo Bke 15 Calorie Echo Bke 15 Calorie Echo Bke

 

Individual Workout Flow:

This chipper-style workout is for time, with athletes making their way through the echo bike and box jump over stations to their thrusters and pull-ups stations and back to their box jump over and echo bike stations.  

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the echo bike where they will perform 30 calories.

Once the calories are complete, the athlete will move to the box jump overs where they will perform 15 box jump overs

Once the box jump overs are complete, the athlete will advance to the barbell for 15 thrusters

Once the thrusters are complete, the athlete will advance to the rig for 30 pull-ups

Once the pull-ups have been completed, the athlete will work backwards through 15 thrusters, 15 box jump overs and 15 calories on the echo bike before sprinting through the finish line.

Score is total time to complete the workout.

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TEAMS

Rx Teams of 4 Intermediate / Masters Teams of 4 Sc Teams of 4
Partner A Partner A Partner A
30 Calorie Echo Bike 30 Calorie Echo Bike 30 Calorie Echo Bike
Partner B Partner B Partner B
30 Box Jump Overs 30 Box Jump Overs 30 Box Jump Overs
Partner C&D Partner C&D Partner C&D
30 Partner Deadlifts 30 Partner Deadlifts 30 Partner Deadlifts
-Into- -Into- -Into-
30 Synchro Barbell / DB Thrusters 30 Synchro Barbell / DB Thrusters 30 Synchro Barbell / DB Thrusters
Other 2 Partners must perform Dead Hang during Thrusters Other 2 Partners must perform Dead Hang during Thrusters Other 2 Partners must perform Dead Hang during Thrusters
60 Synchro Pull-ups 60 Synchro Pull-ups 60 Pull-ups*
Other 2 Partners must perform Overhead Barbell / DB hold during Pull-ups Other 2 Partners must perform Overhead Barbell / DB hold during Pull-ups Other 2 Partners must perform Overhead Barbell / DB hold during Pull-ups
30 Synchro Barbell / DB Thrusters 30 Synchro Barbell / DB Thrusters 30 Synchro Barbell / DB Thrusters
Other 2 Partners must perform Dead Hang during Thrusters Other 2 Partners must perform Dead Hang during Thrusters Other 2 Partners must perform Dead Hang during Thrusters
-Into- -Into- -Into-
Partner A Partner A Partner A
30 Calorie Echo Bike 30 Calorie Echo Bike 30 Calorie Echo Bike
Partner B Partner B Partner B
30 Box Jump Overs 30 Box Jump Overs 30 Box Jump Overs
Partner C&D Partner C&D Partner C&D
30 Partner Deadlifts 30 Partner Deadlifts 30 Partner Deadlifts

 

Team Workout Flow:

This chipper-style workout is for time with three sections:  1) Buy-in, 2) Middle, 3) Cash-out.

Buy-in:  Teams will designate an athlete for each of the following movements/reps:  30 calorie echo bike, 30 box jump overs and 30 partner deadlifts – once an athlete begins a movement in the buy-in they must finish the reps on their own.  Once all the reps for all three movements have been completed, the team will make their way to the “Middle.”

Middle:  Reps and movements may be divided however the team wants.  The middle begins with 30 synchronized barbell / dumbbell thrusters. One athlete will have a loaded barbell while the other has two dumbbells – the movement must be synchronized at the top and bottom of the movement.  Reps will only be counted while the other two athletes are performing a dead hang on the rig.  Once all 30 synchronized thrusters have been completed, the team will advance to 60 synchronized pull-ups – any style of pull-ups will be accepted.  Reps will only be counted while the other two athletes are performing an overhead hold with the thruster weights.  Once all 60 synchronized pull-ups have been completed, the athletes will go back to the thruster station and repeat.  (*Scaled teams will have 60 pull-ups and can break them however they choose)  Once all 30 synchronized thrusters have been completed, the team will make their way to the “Cash-out.”

Cash-out: Teams will designate an athlete for each of the following movements/reps:  30 calorie echo bike, 30 box jump overs and 30 partner deadlifts – once an athlete begins a movement in the buy-in they must finish the reps on their own.  Once all the reps for all three movements have been completed, the team will sprint through the finish line.

For the CoEd Divisions – partner deadlifts will be the female weight, barbell thrusters will be the male weight and dumbbell thrusters will be the female weight.

The team’s score on the workout is total time.

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Movement Standards:

Rx Intermediate / Masters Sc
Deadlifts – 405/315 Deadlifts – 365/275 Deadlifts – 315/225
Box Jump Over – 30/24 Box Jump Over 24/20 Box Jump/Step Over 24/20
Barbell Thruster – 155/115 Barbell Thruster 115/85 Barbell Thruster 95/65
DB Thruster – 70/50 DB Thruster – 50/35 DB Thruster 35/25

 

Echo Bike:  This is a standard echo bike with a calorie goal.

Box Jump Over:  Each rep begins with the athlete standing in front of the box.The athlete must jump on top of the box using a two-foot takeoff, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may face forward or to the side. The athlete may jump down or step down to the other side. Each rep is counted when the athlete lands on the ground on the opposite side.

Within the beginner division, athletes have the option to step over. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

 

Deadlift:  Each rep begins with the barbell on the ground, outside the athlete’s feet. Sumo deadlifts are not allowed. Each rep is counted when the barbell is lifted off the ground, with the hips and knees reaching full extension, and the head and shoulders are in line or behind with the barbell. The arms must be straight throughout. Touch-and-go is permitted, however bouncing is not allowed.

Thruster:  This is a standard barbell / dumbbell thruster in which the barbell /dumbbell moves from the bottom of a front squat to full lockout overhead in one fluid movement. The bar / dumbbells starts on the ground and a full squat clean into the thruster is allowed when the bar / dumbbells are taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell / dumbbells MAY NOT be dropped from overhead or behind, if the barbell is dropped from overhead it will be a NO REP. The rep is credited when the barbell / dumbbells are locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. The weight must continue to move until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”.

Dead Hang:  This is a standard dead hang from the pull-up bar.  The only requirement is for the athletes to be in a hang position with both feet off the ground

Pull-up:  This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly be above the bar.  

Overhead Hold:  Athletes must hold the loaded barbell / dumbbells over head – arms must be locked out overhead with the hips, knees and arms fully extended.