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Scale by keeping the run easy, reducing reps by 25-30%, or swapping the dumbbell for a lighter weight if grip or overhead work feels limiting. This is a great fit for intermediate beginners who want a straightforward 30-minute sweat without getting buried in complexity.
steady chipper
- Run 800m
- 30 Goblet Squat @ 35lb
- 20 Push-up
- 20 Alternating Dumbbell Snatch @ 35lb
- 25 Sit-up
- 100 Jump Rope
EQUIPMENT
dumbbelljump rope
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