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Components

Blue Ranger Bodyweight

Blue Ranger Minimal

Settings

Workout

Blue Ranger

Warm-up

5:00 Clock:
30 Single Unders Or Jumping Jacks
5 Inchworms
:30 Handstand Hold Or Plank Hold

Blue Ranger Bodyweight (AMRAP - Reps)

AMRAP 12:00
30 Plate Hops/Line Hops
20 Sit Ups
10 Burpees

WORKOUT STRATEGY & FLOW:
This chipper style workout is all about consistency and sustainable effort.
Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Blue Ranger Minimal (AMRAP - Reps)

AMRAP 12:00
30 Double Unders
20 Alternating Dumbbell Hang Clean and Jerks (50/35)
10 Strict Handstand Push Ups
5 Burpee Box Jump Overs (24"/20")

WORKOUT STRATEGY & FLOW:
This chipper style workout is all about consistency and sustainable effort.
Aiming for unbroken on all movements while utilizing the transition between movements for rest.

Accessories

3 Rounds
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)

Stretching
2:00 Pancake Stretch
2:00 Frog Stretch

Want to see some of these movements in action? Check out our .