3 50-rep Chipper WODs that every Crossfitter Must Try

Epic, high volume and for time. Chippers are known as the longer workouts. Often brutal with the volume of exercises and reps, these 50 rep versions will provide you witha true test of your fitness.

These popular MetCons are usually composed of 5-10 movements and test our ability to pace the conditioning correctly and stay focused during those punishing 20+ minutes of Chipper intensity.

We put together three workouts that have one thing in common: 50 reps.

Quick reminder for beginners: please consult with your coach, or other qualified fitness professional before attempting any brutal, hard or intense WODs.

1. Miagi

Miagi is a brutal chipper which was performed years ago at the Rogue Fitness headquarters by big-name athletes Mikko Salo, Dan Bailey, Graham Holmberg and others. Some people labelled it as one of the toughest WODs ever. Maybe those 50 clean and jerks with 60/43 kg in the middle of it have something to do with that?

Mikko’s time to beat: 29:47

  • For time:
  • 50 deadlifts (61/43 kg)
  • 50 double KB swings (2×24 /2*16 kg)
  • 50 push-ups
  • 50 clean and jerk (61/43 kg)
  • 50 pull-ups
  • 50 KB taters (24/16 kg)
  • 50 box jumps (60/50 cm)
  • 50 wall climbs
  • 50 knees to elbows
  • 50 double-unders

Source: Rogue Fitness

2. 50 Rep Chippers: Regionals 2014 Event 6

Next one in line is the event 6 from the 2014 Regionals. Most athletes got time-capped in this workout: they only had 21 minutes to complete it. With 20:51 Lukas Högberg was the only European competitor to finish this event. Rich Froning needed 20:19.

IMG_6342

  • For time:
  • 50-calorie row
  • 50 box jump-overs 60/45 cm
  • 50 deadlifts 81/54 kg
  • 50 wall-ball shots 9/6 kg
  • 50 ring dips
  • 50 wall-ball shots
  • 50 deadlifts
  • 50 box jump overs
  • 50-calorie row
  • Time cap: 21 min

Source: games.crossfit.com

3. Filthy 50

Filthy 50 is definitely one of the most famous ones. It’s a classic workout which usually welcomes beginners into the intense world of chippers. To put some variety into your plan, try doing the reverse version as well.

29-11-14_gtd_boxrox_d2_w6-6837

  • For time:
  • 50 box jumps, 60/50 cm
  • 50 pull-ups
  • 50 kettlebell swings 16/12 kg
  • 50 walking lunges
  • 50 Toes to Bar
  • 50 push press, 20/15 kg
  • 50 back extensions
  • 50 wall ball shots, 9/6 kg
  • 50 burpees
  • 50 double unders

3.1 Filthy Fifty – Reversed

  • For time:
  • 50 double-unders
  • 50 burpees
  • 50 wall balls 9/6 kg
  • 50 back extensions
  • 50 push press, 20/15 kg
  • 50 knees to elbows
  • 50 walking lunges
  • 50 kettlebell swings 16/12 kg
  • 50 jumping pull up
  • 50 box jumps, 60/50 cm

 

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