Wednesday May 20th

General Warm-Up
400m Run
5 Inchworm to Hollow Hold (1 sec)
10 Alternating Scorpions
:15 Hollow Hold
:20 Extended Plank Reverse Bridge
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:15 Wall Lean March
2 Sets x :10 on / :05 off Wall Lean Sprint
8 Scapular Pull-Ups
6-8 Kipping Knees to Chest
10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)
6 Box Jump Overs

Primer

2 Rounds at Working Pace:
200m Run or :20 High Knees in Place
1 Partial Wall Walk + 1 Wall Walk
6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)
5 Box Step-Overs @ Working Loads
3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups
5 Box Jump Overs

Use this to confirm load, movement standards, and pacing feel before "Trinity" begins.


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Conditioning


"Katniss"


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For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 SIt ups
50 Box Jump Overs
Time Cap: 30:00
Score = Time
Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall

Level 2:
For Time:
1000m Run
8 Wall Walks
40 Toes to Bar
40 Single Dumbbell Box Step-Overs
1000m Run
8 Wall Walks
40 Sit-Ups
40 Box Jump Overs
Single Dumbbell Box Step-Overs: 35/25lb, 15/12kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall


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Level 1:
For Time:
800m Run
5 Partial Wall Walks
30 Hanging Knee Raises
30 Single Dumbbell Box Step-Overs
800m Run
5 Partial Wall Walks
30 Abmat Sit-Ups
30 Box Step-Overs (No weight)
Single Dumbbell Box Step-Overs: Light, technique-focused load
Box Height: 20/16in, 50/40cm
Wall Walk: 30in, 75cm from wall
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Big Class Option:
Give Athletes a number between 1-5. 1s start on First 1000m, 2s start on first set of Wall Walks, 3s start on Toes to Bar, 4s start on Dumbbell Box Step-Overs, 5s start on second 1000m Run, and then move in order of how the chipper is written. You can add stations to 6 and have some athletes start on second set of Wall Walks. This would allow for best flow and rhythm on the day.

Objectives, Stimulus, Workout Strategy and Movement Modifications:


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Goals: Finish between 25:00 and 30:00
Stimulus: Aerobic Capacity / Muscular Endurance / Chipper
RPE: 7/10

Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.
Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.

Workout Strategy

"Katniss” is a long chipper and it rewards planning and pacing. The opening 1000m Run should be honest, somewhere between 5k and 10k effort, controlled enough that you finish and walk directly into your first Wall Walk without needing to stop and collect yourself. The Wall Walks should be deliberate: breathe at the bottom, reset, and go again. Do not rush them and do not rest long between reps. When you hit the Toes to Bar, this is where races are won and lost. Most athletes should plan on sets of 4 to 6 reps with 3 to 5 seconds between sets and hold that plan all the way through 50 reps. Higher-level athletes can open with a larger set of 10 to 15 and break to fives, but for most people in the room, small and consistent beats big and broken every time. The Single Dumbbell Box Step-Overs should move steadily with a brief pause every 10 to 15 reps. Never let them become a grind. The second 1000m Run is a reset, not a sprint. Find your legs, settle your breathing, and come back into the Wall Walks with the same composure as round one.  Sit-Ups should be big and consistent; this is the moment to open it up if you have managed yourself well to this point. Box Jump Overs are the final movement and the signal to empty the tank. Quick, decisive jumps, efficient lateral clearance, and no standing around. Finish strong.

Modifications / Adjustments

Run: Shorten to 800m or 600m / Row 1200/1100m / Echo Bike 75/55 Cals / Bike Erg 2400/2200m
Wall Walks: Reduce reps / Partial Wall Walk to a comfortable distance from the wall/ box pike wall walk
Toes to Bar: Reduce reps / Toes to Target / Alternating Toes to Bar / Hanging Knee Raises / V-Ups or Abmat Sit-Ups
Single Dumbbell Box Step-Overs: Reduce load as first adjustment / Reduce box height / Unweighted Box Step-Overs
Sit-Ups: Reduce reps / reduce range of motion / Medball Weighted Sit-Ups / V-Ups
Box Jump Overs: Reduce box height / Step-Over option / Broad Jumps

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