Team SuperFit Charlotte: Workout #2


DU/DL/FS Sprint Chipper

(6 minute cap)

  • 150 Double Unders (150 singles scaled)
  • 50 Deadlifts (275/185) (185/135)
  • 25 Front Squats (185/135) (135/95)


Rules:  Teams will get 6 minutes to finish the chipper.  Only one teammate works at a time.  Teammates may switch at any point.  Teams are responsible for changing their own weights.


Double Unders:  The rope must pass under the feet twice for a rep to count.  If the rope is trapped under the feet on the second pass, the rep DOES NOT COUNT.


Deadlifts:  The athlete must finish with hips and knees fully extended with the shoulders behind the bar.  No “bouncing” is allowed!


Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.