Warm Up

1 min light row or bike

1 Round

  • 10 air squats
  • 10 sit-ups
  • 5 inch worms with pushups

WOD

For Time, Teams of 4, 45 minute Time Cap

Buy-In

  • Accumulate 150 calories
  • Any combo of row + bike
  • 2 athletes working at a time

Team Chipper

  • 200 sync air squats
  • 150 sit-ups
  • 100 push-ups
  • 80 sync burpees
  • 100 push-ups
  • 150 sit-ups
  • 200 sync air squats

Cash-Out

  • Accumulate 150 calories
  • Any combo of row + bike
  • 2 athletes working at a time

Stimulus Points

  • Long, steady team grind from start to finish
  • Goal is constant movement, not sprinting
  • Smart pacing on machines; avoid early burnout
  • Quick rotations keep push-ups and burpees from stalling progress
  • Back half feels harder, stay calm and keep moving

Cool Down & Dismissal

30 Sec Quad Stretch, Each Side
30 Sec Chest/Shoulder Opener
30 Sec Seated Hamstring Fold
30 Sec Deep Squat Hold With Breathing