4 Weeks in, and we hope you're all still going strong. The chipper makes its way into the rotation, and not for simplicity. This should be fun. In a that was terrible, what just happened sort of way. Luckily the movements are all very familiar, better or worse. Whats to be considered is the final element and the clock. The Deadlifts are heavy and our advice is to take them in manageable sets, theres not much need to go the distance here. You could, and should be able to manage your pain here. The Wall ball will do enough to tax your Heart Rate. Depending on the athlete 2-4 sets here. You can get a bit of reprieve in the row. 55 Cals is no sprint, control your cadence and keep your force output even. The HSPU if you get here with time are the key. Not only will these reps go fastest, they also have the highest failure potential. Check out our IG for tips! In short control your midline, the open standard demands you stay long through your HSPU. This is a product of maintaining or losing your midline under fatigue. Keep the rib cage close down, glutes tight, and shoulders pressed tall. 

Good Luck! 

16.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target


Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.


Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

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