CrossFit Chipper WODs are a great format to enhance mental toughness for athletes. They require you to tackle the WOD head on and grind your way through. A handy mental characteristic that can help you out in life when things get tough as well.
The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next. Unlike the circuits seen in a lot of CrossFit workouts, a Chipper is performed only once.
CrossFit Chipper WODs
1. FILTHY FIFTY
For time:
- 50 box jumps
- 50 jumping pull-ups
- 50 kettlebell swings
- 50 walking-lunge steps
- 50 knees-to-elbows
- 50 push presses
- 50 back extensions
- 50 wall-ball shots
- 50 burpees
- 50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
Intermediate Option
For time:
- 50 box jumps
- 50 jumping pull-ups
- 50 kettlebell swings
- 50 walking-lunge steps
- 50 knees-to-elbows
- 50 push presses
- 50 back extensions
- 50 wall-ball shots
- 50 burpees
- 50 double-unders
Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Beginner Option
For time:
- 30 box jumps
- 30 jumping pull-ups
- 30 kettlebell swings
- 30 walking-lunge steps
- 30 hanging leg raises
- 30 push presses
- 30 back extensions
- 30 wall-ball shots
- 30 burpees
- 30 single-unders
Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball
WOD courtesy of CrossFit.
2. CHIPPER PARTNER WORKOUT
For Time (with a Partner)
- 30 Pull-Ups
- 50 Wall Ball Shots
- 50 Sit-Ups
- 100 Kettlebell Swings
Perform every two minutes:
- 10 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Athletes can break up the reps in any way they’d like. Athletes can work at the same time. Each partner does not have to complete the same number of reps.
For example, partners could split up the work evenly: 15 Pull-Ups each, 25 Wall Balls each, 25 Sit-Ups each, and 100 Kettlebell Swings each. Partners can also divide the work based on their strengths and weaknesses and not worry about the work being split evenly. Every 2 minutes, on the minute, both partners must stop and complete 10 Burpees before continuing.
Score is the time on the clock when the last rep of Kettlebell Swings is completed.
Tips and Strategy
If the objective is to get the fastest time possible, then the reps should be divided based on strengths and weaknesses rather than an even split. If the objective is to get a balanced workout, then the reps should be split evenly between the two athletes regardless of movement proficiency. Regardless of the strategy employed, the Burpees must be done very quickly—at an almost sprint-like pace. If the Burpees are performed at a moderate pace, this workout will take significantly longer than it should, and will consist of an excessive number of Burpees.
Intended Stimulus
This is a fast-paced partner workout. Since both partners can work at the same time, athletes can fly through reps very quickly. Reps should be performed with a sense of urgency so that athletes can perform as few Burpees as possible. The faster the partners get through the WOD, the fewer times they’ll need to pay the Burpee bank. At the end of this workout, athletes should feel like they just PR’d their mile-run time—breathless, sweaty, and invigorated.
Scaling Options
As needed, athletes should scale the skill level of the Pull-Ups (see: Pull-Up Scaling), the weight of the medicine ball, the skill level of the Wall Ball, the weight/height of the kettlebell, and/or the volume (number of total reps) of the Burpees to prioritize speed. This is not the kind of workout where athletes should practice new skills. Partners need to go fast today.
Beginner
For Time (with a Partner)
- 30 Ring Rows
- 50 Medicine Ball Front Squats
- 50 Sit-Ups
- 100 Russian Kettlebell Swings
Perform every two minutes:
- 6 Burpees
Courtesy of Men’s Health.
3. DIRTY THIRTY
For Time
- 30 Box Jumps (24/20 in)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (35/26 lb)
- 30 Lunges
- 30 Knees-to-Elbows
- 30 Push Presses (45/35 lb)
- 30 Back Extensions
- 30 Wall Ball Shots (20/14 lb)
- 30 Burpees
- 30 Double-Unders
Time Cap: 30 minutes
With a running clock, as fast as possible perform all of the movements in the order written.
Score is the time it takes to complete all 300 repetitions.
Movement Standards
Jumping Pull-Up: For Jumping Pull-Ups, the bar should be set up so it’s at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
Tips and Strategy
With the variety of movements and the relatively low volume in “Dirty Thirty,” plan to go as unbroken as possible throughout the WOD. Knees-to-Elbows, for intermediate athletes, require slightly smaller sets (of 5’s to 10’s) compared to the other movements. The others should be done in large sets or unbroken. Rest only as you transition from one movement to the next.
Write this WOD up on the whiteboard in big, clear writing–the last thing you want to do is waste time figuring out what movement comes next.
Intended Stimulus
“Dirty Thirty” should feel light and fast. You should be breathless throughout the WOD–this is mostly a test of cardiovascular endurance. There should be very little rest. Scale the load and/or skill level as needed so you can move quickly and smoothly through this WOD. Enjoy the runner’s high you get after completing “Dirty Thirty.”
Scaling Options
“Dirty Thirty” is the scaled version of the CrossFit Benchmark WOD “Filthy Fifty”. This WOD is manageable for all different levels of athletes. If needed, scale the skill level (see: Box Jump Scaling | Knees-to-Elbows Scaling | Double-Under Scaling) and/or the load to complete this WOD in 20 minutes or less—and mostly unbroken.
Beginner
- 30 Box Jumps (12 in)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (26/15 lb)
- 30 Lunges
- 30 Hanging Knee Raises
- 30 Push Presses (35/15 lb)
- 30 Back Extensions
- 30 Wall Ball Shots (14/10 lb)
- 30 Burpees
- 30 Single-Unders
WOD courtesy of CrossFit Inc.
4. WORKOUT
For Time
- 50 Air Squats
- 10 Burpees
- 40 Sit-ups
- 10 Burpees
- 30 Walking Lunges
- 10 Burpees
- 20 Push-Ups
- 10 Burpees
- 10 Pull-Ups
- 10 Burpees
- 20 Push-Ups
- 10 Burpees
- 30 Walking Lunges
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
Scaling Options
Change Burpees to Up Downs.
Swap Push ups for Push Ups on the knees.
Workout Courtesy of CrossFit Stimulus.
5. JOHN FLORINO
For Time
- 10 Bench Presses (75% BW)
- 10 Ring Dips
- 20 Bench Presses (50% BW)
- 20 Diamond Push-Ups
- 30 Bench Presses (35% BW)
- 30 Push-Ups
Bench press weights are based on percent of athletes bodyweight (BW). Athlete must load own bar.
Scaling options
Reduce the weight in a appropriate way in accordance with your own bodyweight.
WOD courtesy of 555 Fitness Hero.
6. CrossFit Chipper WODs – RUN AND PUMP
For Time
- 800m run
- 21 bench press (155/105)
- 21 GHD sit-ups
- 400m run
- 15 bench press (155/105)
- 15 GHD sit-ups
- 200m run
- 9 bench press (155/105)
- 9 GHD sit-ups
This workout is 21-15-9 bench Press and GHD Sit ups with a run before each set. Start with an 800m run, then 21 bench and 21 GHD Sit ups. Then head out for your 400m run, 15 bench press and 15 GHD Sit ups. Last round is 200m run 9 bench press and 9 GHD Sit Ups
This weight you choose in the workout should be heavy enough where you cant do the set of 21 unbroken (or atleast it wouldnt be smart too!).
If you dont have GHD, double the amount of reps and perform ab mat sit ups.
WOD courtesy of Andrew Martin.
7. CrossFit Chipper WODs – SWOLEMATES
For Time, with a partner
- 150 Double Unders
- 100 Bench Press (135/95)
- 100 Pendlay Row (115/75)
- 100 Double Unders
- 50 Bench Press
- 50 Pendlay Row
- 50 Double Unders
Score is time it takes to complete the chipper.
Split the work any way, as long as each athlete completes at least one rep of eachmovement per round.
Scaling Options
Swap Double Unders for Single Unders.
Lower the weights for the other lifts.
WOD courtesy of CrossFit.
8. CrossFit Chipper WODs – JACKIE
For Time
- 1,000 metre Row
- 50 Thrusters (45/35 lb bar)
- 30 Pull-Ups
Complete the work in the order written: 1,000 Metre Row, then 50 Thrusters, then 30 Pull-Ups.
Score is the time it takes to complete all the work.
Good Times for “Jackie” (source)
– Beginner: 10-12 minutes
– Intermediate: 7-10 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
Tips and Strategy
To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:
Thrusters: 25/15/10 or 13/13/12/12
Pull-Ups: 15/10/5 or 8/8/7/7
If you don’t know your 1K Row pace, you’ll want to figure that out before trying this workout. Beginners may aim to complete the row in 4:00-4:30; intermediate athletes may aim for something closer to 3:15-3:30.
Intended Stimulus
The intensity of “Jackie” is high. The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.
Scaling Options
“Jackie” is meant to feel light and should be done fast. The intensity should be high. Scale the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.
Intermediate Option
For time:
- 1,000 metre Row
- 50 Thrusters (35/22 lb)
- 30 Pull-Ups
Beginner Option
For time:
- 800 metre Row
- 35 Thrusters (22/12 lb)
- 20 Ring Rows
WOD courtesy of CrossFit.
9. CrossFit Chipper WODs – KAREN
For Time
- 150 Wall Ball Shots (20/14 lb, 10/9 ft)
With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.
Score is the time it takes to complete all 150 repetitions.
Good Times for “Karen” (source)
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes
Tips and Strategy
For most athletes, it will be important to bite off sets that are big enough to make progress, but not so big that you have to rest more than 10 seconds before picking up the ball again. The ideal set size is one that you can keep consistent the whole way through the workout.
Avoid opening with a huge set of 30 if you’re going to have to do 5’s with lots of rest between the rest of the way. Avoid doing any sets so large that you have to rest more than 10 seconds before picking up the ball again.
– Beginner: try 30 sets of 5 (target time 12-15 minutes)
– Intermediate: try 15 sets of 10 (target time 8-11 minutes)
– Advanced: try 5 sets of 30 (target time 6-7 minutes)
– Elite: <5 minutes (competitive athletes may be able to complete the workout in two sets of 75 or even unbroken, in a single set of 150 repetitions)
Intended Stimulus
“Karen” should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus of this benchmark WOD if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.
Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.
Intermediate
For time:
- 150 wall-ball shots
Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target
Beginner
For time:
- 50 wall-ball shots
Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target
WOD courtesy of CrossFit.
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:
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