Chipper
Workout Details
For Time (with a Partner):
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
Coaching Tips
Strategy
- 1Pace yourself through the chipper, especially on the Kettlebell Swings and Pull-Ups, since they are taxing movements.
- 2Maintain a steady rhythm on Wall Ball Shots; keep your sets unbroken if possible, or break for micro-rests to avoid form breakdown.
- 3For Sit-Ups, focus on engaging your core; if you start feeling fatigue, consider spreading the reps across the time cap.
- 4Stay consistent with Burpees, as you will perform them every two minutes; find a pace that allows for recovery before continuing.
- 5Partner up strategically; ensure that you communicate during transitions to maximize efficiency.
Safety Considerations
Technical Focus
Ensure correct form during Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike (to match WOD movements) - 2-3 min(Increase heart rate and prepare for intensity.)
Mobility Work:
- 5-10 Shoulder Dislocates(Use a band or PVC pipe.)
- 5-10 per leg Hip Openers(Enhance squat depth and mobility.)
- 20-30 sec Kettlebell Goblet Squat Hold(Stretch the adductors and hip flexors.)
Activation Sets:
2 rounds- 10 Kettlebell Swings (light load)(Focus on hip drives.)
- 5 Burpees(Practice form and rhythm.)
- 5-10 Pull-Ups (or Assisted Pull-Ups)(Engage lats correctly.)
Scaling Options
Intermediate
Reduce wall ball weight and number of pull-ups to better suits the capability.
- 1
pull ups
Banded Pull-Ups
Weight: 80/70 lbs (36/32 kg)
- 2
wall ball shots
Wall Ball with reduced weight
Weight: 20/14 lbs (9/6 kg)
- 3
kettlebell swings
Kettlebell swings with lighter weight
Weight: 35/25 lbs (15/11 kg)
- 4
burpees
Burpees as prescribed
Scaled
Significant reduction in pull-ups and wall ball weight to complete the chipper.
- 1
pull ups
Ring Rows
Weight: 60/50 lbs (27/23 kg)
- 2
wall ball shots
Wall Ball with significantly reduced weight
Weight: 10/8 lbs (5/4 kg)
- 3
kettlebell swings
Kettlebell swings with lighter weight
Weight: 25/15 lbs (11/7 kg)
- 4
burpees
Burpees as prescribed