Core Chipper
Description
A straight chipper through mountain climbers, shoulder taps, bodybuilders, and push-ups, one long list to work down.
Workout
Warm-up
5 min- 5-minute easy walk plus a few slow mountain climbers to warm up your core.
For Time
- 150 Ruck Mountain Climbers (4-count)
- 100 Ruck Shoulder Taps
- 75 Ruck Mountain Climbers (4-count)
- 50 8-Count Body Builders
- 25 Ruck Push-ups
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your core, shoulders, and chest.
Movement Breakdown
Ruck Mountain Climbers
- Begin in a plank position with hands directly under your shoulders and the ruck on your back.
- Drive one knee toward your chest, then quickly switch legs in a running motion.
- Keep a straight line from head to heels and a stable core throughout.
Ruck Shoulder Taps
- Start in a plank position with the ruck on your back, hands under your shoulders.
- Keeping your hips square, lift one hand and tap the opposite shoulder.
- Return your hand to the ground and repeat on the other side.
- Keep your core braced so your hips don't rock side to side.
Ruck Bodybuilders
- Start standing with the ruck on your back.
- Drop into a squat, place your hands down, and jump your feet back to a plank.
- Perform a push-up, then jump your feet back up to your hands.
- Stand and finish with a jump, arms overhead, before starting the next rep.
Ruck Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.