Five Movement Chipper
This advanced chipper workout combines a rower, wall balls, cleans, box jumps, and kettlebell swings to test your endurance and power across five distinct movements, pushing your muscle stamina and aerobic capacity.
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
Warm-up
- 1.Rowing1 × N/A @ bodyweightEasy pace
- 2.Samson Stretch1 × N/A @ bodyweightEach side
- 3.Spiderman Lunge with Thoracic Twist1 × N/A @ bodyweightAlternating sides
- 4.Air Squats2 × 10
- 5.Push-ups2 × 5
- 6.Light Kettlebell Swings1 × 10
- 7.Empty Barbell Power Cleans1 × 5
Main Workout: Chipper
- 1.Rowing1 × 1000m
- 2.Wall Balls1 × 75
- 3.Power Cleans1 × 50 @ 95/65 lbs
- 4.Box Jumps1 × 50 @ 24/20 inch box
- 5.Kettlebell Swings (American)1 × 75 @ 53/35 lbs
Cool-down
- 1.Foam Roll Quads1 × N/A
- 2.Pigeon Stretch1 × N/A30 sec each side
- 3.Child's Pose1 × N/A
- 4.Seated Forward Fold1 × N/A
This workout is a chipper – you'll complete all repetitions of one exercise before moving on to the next. The goal is to finish as quickly as possible while maintaining good form throughout. Focus on controlled movements, especially as fatigue sets in.
Warm-up
- Dynamic Stretching: Prepare your body for the diverse movements ahead. Focus on opening up the hips, shoulders, and spine.
- Movement Specific Prep: Gradually increase the intensity and range of motion for each main workout exercise.
Workout
This chipper is about steady pacing and mental toughness. Break up the reps strategically on the wall balls, cleans, and kettlebell swings if needed. Keep the rower consistent and the box jumps efficient but safe.
Cool-down
- Static Stretching: Hold each stretch for 20-30 seconds, focusing on major muscle groups used in the workout: quads, hamstrings, glutes, lats, and shoulders.
- Light Cardio: A few minutes of easy walking or cycling can help flush out metabolic byproducts and aid recovery.
Coaching notes
- Rowing: Maintain a strong, consistent drive. Power comes from the legs, then the back, then the arms. Look for a powerful leg drive and a controlled return.
- Wall Balls: Catch the ball high and descend into a full squat. Drive up powerfully, using your legs and glutes, and throw the ball to the target. Keep the rep scheme manageable to avoid burning out early.
- Power Cleans: Focus on a strong, explosive second pull. The barbell should float upwards, and you'll catch it in a quarter squat. Maintain a neutral spine throughout. If barbell cleans feel too technical under fatigue, use dumbbells.
- Box Jumps: Land softly with bent knees to absorb the impact. Step down, don't jump down, to manage fatigue and reduce Achilles strain over higher volumes. Ensure the box is stable and appropriate for your skill level.
- Kettlebell Swings (American Style): Use your hips to drive the kettlebell overhead. The arms are merely guides. Maintain a flat back and a strong, engaged core. Avoid squatting the swing – it's a hip hinge movement.
Scale it
- Reduce Reps: Decrease the number of repetitions for each movement if the prescribed numbers are too high.
- Lower Weights: For power cleans and kettlebell swings, use a lighter barbell, dumbbells, or kettlebell.
- Modify Movements:
- Box Jumps: Step-ups instead of jumps, or use a lower box.
- Power Cleans: Substitute with dumbbell power cleans or even heavy kettlebell swings if barbells are not an option or the movement is too complex.
- Wall balls: Use a lighter wall ball or reduce the target height.
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