WORKOUT 25 - "Endurance & Grip Strength" - Chipper

Published on 2 October 2026 at 10:49

Focus: A long workout designed to test your mental and physical endurance.

Exercises: Push-Up [21], Pull-Up [94] (advanced) / Inverted Row [100] (medium) / Modified Inverted Row [100] (beginner), Pistol Squat [125] (advanced) / Single-Leg Box Squat [119] (medium) / Full Squat [115] (beginner), Burpee [175], Mountain Climber [180], Hanging Leg Raise With Bent Knees [64] (medium/advanced) / Reverse Crunch [40] (beginner), Wall Handstand Push-Up [20] (advanced) / Pike Push-Up [16] (medium) / Push-Back [15] (beginner)

BEGINNER

(Approx. 45-55 min)

Warm-up: 5 min light cardio.

Workout: Complete all reps, break as needed.

 

  • Push-Up [21]: 60 reps

  • Modified Inverted Row [100]: 60 reps

  • Full Squat [115]: 100 reps

  • Burpee [175]: 20 reps

  • Mountain Climber [180]: 80 reps (40 each side)

  • Reverse Crunch [40]: 50 reps

  • Push-Back [15]: 40 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 50-60 min)

Warm-up: 5-7 min dynamic warm-up.

Workout: Complete all reps, break as needed.

  • Wide-Width Push-Up [22]: 75 reps

  • Inverted Row [100]: 75 reps

  • Single-Leg Box Squat [119]: 30 reps per leg

  • Burpee With Push-Up [176]: 30 reps

  • Mountain Climber [180]: 100 reps (50 each side)

  • Hanging Leg Raise With Bent Knees [64]: 40 reps

  • Feet-Elevated Pike Push-Up [16]: 30 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 55-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: Complete all reps, break as needed.

  • One-Arm Push-Up [29] (self-assisted): 20 reps per side (40 total)

  • Pull-Up [94]: 40 reps

  • Pistol Squat [125]: 20 reps per leg (40 total)

  • Burpee With Push-Up, Jump, and Reach [176]: 40 reps

  • Mountain Climber [180] (cross-body): 120 reps (60 each side)

  • Straight-Leg Hanging Leg Raise [65]: 30 reps

  • Wall Handstand Push-Up [20]: 20 reps

Cool-down: 10 min stretching.

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