Manmaker Chipper
Description
A For Time chipper closing out with 30 heavy manmakers after step-ups, push-ups, and swings.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats and push-ups.
For Time
- 80 Ruck Box Step-ups
- 60 Ruck Push-ups
- 40 Ruck Swings
- 30 Ruck Manmakers
Cool Down
5 min- Easy walk, then stretch your shoulders and legs.
Movement Breakdown
Ruck Step-ups
- Find a sturdy box or bench roughly knee height.
- Step up fully, driving through the heel of your lead foot, ruck secured on your back.
- Stand tall at the top before stepping back down under control.
- Alternate legs each 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.
Ruck Swings
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge at the hips, letting the ruck swing back between your legs.
- Drive your hips forward explosively to swing the ruck up to chest height.
- Let it fall back naturally into the next rep.
Ruck Manmaker
- Start standing with the ruck on the ground in front of you, hands gripping the top.
- Drop into a push-up position with hands on the ruck, and perform a push-up.
- Row the ruck to one side, then the other, one arm at a time.
- Jump your feet up outside the ruck, stand, and press or thruster the ruck overhead to finish the rep.