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Chipper of five movements for time

This advanced CrossFit-style workout features a challenging chipper, where you'll tackle five distinct movements with high reps, designed to test your endurance and mental grit.

Illustration for the Chipper of five movements for time crossfit workout
35 min ~450 kcal barbell, dumbbells, kettlebell, box, rower, wall ball

Train safely

This workout is general fitness education, not medical advice. Skip movements that hurt, scale loads to your level, and stop if you feel chest pain, dizziness, or joint pain. If you're pregnant, recovering from injury or surgery, or have a heart, blood pressure, or musculoskeletal condition, get clearance from your physician before starting.

The workout

warmup

Dynamic Warm-up

  • 1.Cossack Squats2 × 5 per side
  • 2.Cat-Cow2 × 10
  • 3.Push-up to Downward Dog2 × 5
  • 4.Torso Twists (standing)2 × 10 per side
  • 5.Light Row120sEasy pace
main

The Chipper

  • 1.Wall Balls (20/14 lbs to 10ft target)50
  • 2.Box Jumps (24"/20")40
  • 3.Kettlebell Swings (24kg/16kg American)30
  • 4.Barbell Thrusters (95/65 lbs)20
  • 5.Calorie Row10
cooldown

Cool-down and Stretch

  • 1.Pigeon Stretch60sPer side
  • 2.Quad Stretch45sPer side
  • 3.Child's Pose90s
  • 4.Forearm Extension30sPer arm

Warm-up

Our warm-up focuses on dynamic movements to prepare your full body for the intense chipper ahead. Pay particular attention to hip mobility and shoulder activation.

Workout

Today's workout is a classic "chipper" – you'll complete all repetitions of one exercise before moving to the next. This format demands consistent pacing and mental toughness. The goal is to finish as quickly as possible while maintaining good form. Remember, the reps are high, so break them up strategically.

Cool-down

This cool-down is designed to slowly bring your heart rate down and promote recovery in the major muscle groups worked during the chipper.

Coaching notes

  • Pacing is key: With high reps, avoid going out too fast. Find a sustainable pace for each movement from the start. It's better to break up reps early and consistently than to crash halfway through.
  • Movement quality: Even under fatigue, prioritize good mechanics. For Wall Balls, focus on hitting full depth in the squat and a strong, controlled throw. For Box Jumps, step down if you need to, to preserve your Achilles tendons.
  • Transitions: Minimize rest between movements. Use the time between exercises to change gear or mentally prepare, but don't dawdle.
  • Listen to your body: If form deteriorates significantly, take a short break or reduce the scale for that movement.

Scale it

  • Wall Balls: Reduce the weight of the wall ball or the target height. If jumping is an issue, perform air squats with a medicine ball.
  • Box Jumps: Decrease the box height. If jumping is not suitable, perform weighted or unweighted step-ups onto the box.
  • Kettlebell Swings: Reduce the kettlebell weight. Focus on the hip hinge mechanics. If swings are too complex, substitute with American Kettlebell Deadlifts.
  • Barbell Thrusters: Reduce the weight on the barbell. For a significant scale, use two dumbbells or even a single dumbbell. Focus on a smooth transition from squat to overhead press.
  • Rowing: Adjust the damper setting lower to reduce resistance. Maintain a consistent, powerful stroke rather than pulling with just your arms.

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