3 50-rep Chipper WODs that every Crossfitter Must Try

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.

• 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.

• 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