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10 CrossFit Chipper WODs to Build Powerful Mental Toughness

10. CrossFit Chipper WODs – BERT

For Time

  • 50 Burpees
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 200 Air Squats
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 50 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of Burpees is completed.

Tips and Strategy

Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD. The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.

Intended Stimulus

This Hero WOD (like many Hero WODs) should feel long and grueling. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue. Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test. This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.

Scaling Options

Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high. Reduce the volume as needed so you can move smoothly and steadily throughout the WOD.

Intermediate

For time:

  • 40 Burpees
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 160 Air Squats
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 40 Burpees

Beginner

For time:

  • 20 Burpees
  • 200-m Run
  • 30 Knee Push-Ups
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 50 Air Squats
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 30 knee Push-Ups
  • 200-m Run
  • 20 Burpees

WOD courtesy of CrossFit.

If you enjoyed these CrossFit Chipper WODs, check out these other workouts:

Read More: 8 Effective CrossFit EMOM WODs You Must Try Out (Scaled Versions Included)

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