May 15, 2026
No Equipment Athlete
Bodyweight Chipper Test
Main WOD
- - 50 air squats
- - 40 alternating lunges (20 each leg)
- - 30 push-ups
- - 20 burpees
- - 10 mountain climbers (5 each leg)
Week 20 • Block 5 (Week 4/4) • Test Day
This Week's Focus
Mixed Conditioning
For-time benchmark using no-equipment movements.
Benchmark Test: Bodyweight Chipper Test
Warm-Up
- - 10 minutes dynamic stretching
- - 5 minutes light jogging
- - 3 rounds of: 10 air squats, 5 push-ups, 10 lunges
Recovery
- - 5 minutes walking to reduce heart rate
- - Stretch major muscle groups used: quads, hamstrings, shoulders
Mobility
- - 3 minutes of deep squats hold
- - 2 minutes of shoulder dislocates with a towel or band
Coaching Advice
Target time: Finish under 14:00
How to pace: Start steady, aim to complete the air squats and lunges at a consistent rhythm. Push the pace on push-ups but avoid burnout. Sprint through burpees and mountain climbers at the end.
How to be competitive: To be competitive, push to finish the first two movements quickly, find a sustainable pace for the push-ups, and leave enough energy for a final sprint with the burpees and mountain climbers.
What you should feel: You should feel a steady burn in the legs and shoulders throughout the test; a sense of urgency should build as you progress, followed by fatigue but a strong finish.
Coach Note
This benchmark test is essential to assess progress in mixed conditioning and prepares the athlete for varied bodyweight movements. The pacing is designed to allow testing of endurance while staying within the objectives of Block 5, focusing on maintaining a consistent effort throughout each movement to minimize fatigue.