Bodyweight high intensity interval training – CrossFit Chipper

Warm up – 3 Rounds

10 Bear Crawl
10 Crab walk

Workout – For Time

50 Squats
10 Jumping Jacks
50 Push ups
10 Jumping Jacks
50 Shoulder taps
10 Jumping Jacks
50 Scapular Wall Hold Reps*
10 Jumping Jacks
50 Weighted Glute bridge
10 Jumping Jacks

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – Complete half of the reps for each exercise as fast as you could.
Jumping jacks to be done without rep reduction, 10 reps each time.
* Perform :50 secs of Scapular wall hold instead of Scapular wall hold reps, look below for how to video.

Intermediate – Complete 30 reps of each exercise as fast as you could. Jumping jacks to be done without rep reduction, 10 reps each time.

Advance – Complete all the exercises as fast as you can.

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Push ups > Push ups on the knees > Wall Push ups
Scapular wall hold reps > Scapular wall hold

For the weighted glute bridge, use any household item instead of the plate. Like stack of heavy books, water can, or any other item that can be easily placed on your pelvis.

Comment below your time taken and the fitness level at which you performed the workout.