Introduction
Crossfit is a high-intensity, functional fitness program that combines weightlifting, cardio, and gymnastics to improve overall fitness and health.
One of the most popular and challenging types of Crossfit workouts is the Chipper Workout.
Are you looking for a brutal workout that will push you to your limits and leave you feeling like a total bad-ass? Look no further than the Crossfit Chipper Workout. These workouts are so tough, you will even find them as a component of the Crossfit Games.
The rep schemes make these Crossfit workouts so intense and challenging. They will test your mental toughness, build your stamina, and leave you feeling like you can conquer the world.
Get ready to sweat, push yourself to new limits, and see real results in your overall fitness and health.
In this article, we will explore what Chipper Wods are, why they are so effective for burning fat and building stamina, and how to do them safely and effectively.
55 Best Crossfit Bodyweight Workouts
55 Best Crossfit Bodyweight Workouts7 Crossfit Chipper Workouts
Here are 7 Crossfit Chipper Workouts that can help burn fat and build stamina:
1. "Hardcore" - 40 minutes time cap:
- 50 wall balls
- 50 pull-ups
- 50 box jumps
- 40 wall balls
- 40 pull-ups
- 40 box jumps
- 30 wall balls
- 30 pull-ups
- 30 box jumps
- 20 wall balls
- 20 pull-ups
- 20 box jumps
- 10 wall balls
- 10 pull-ups
- 10 box jumps
2. "The Filthy Fifty" - no time cap - work until finished:
- 50 box jumps
- 50 jumping pull-ups
- 50 kettlebell swings
- 50 walking lunges
- 50 knee-to-elbows
- 50 push press
- 50 back extensions
- 50 wall ball shots
- 50 burpees
- 50 double-unders
Find a moderate workout weight for the high number of reps!
3. "The Fight Gone Bad" - 3 rounds / 1 minute for each exercise
- Within 1 minute perform max reps:
- wall ball shots
- sumo deadlift high-pulls
- box jumps
- push press
- rowing max calories
1 minute rest between rounds
4. "The Death by Pull-ups and Box Jumps"
Starting with 1 pull-up and 1 box jump
add 1 rep to each exercise each minute until you can no longer complete the required reps within the minute
5. "Fran" - 21-15-9 reps of thrusters and pull-ups
This classic Crossfit workout is challenging but can be scaled to fit your fitness level. Find a weight that you are able to sustain throughout the whole workout!
The RX weights (the maximum weights used by elite Crossfitters) are: men 95 lbs, women 65 lbs
6. "Cindy" - As many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
This workout is a great test of stamina and endurance and can be made more challenging by adding weight or reps.
7. "Team Effort" - as a team of two, perform:
- 100 box jump overs
- 80 V-Ups
- 100 double unders
- 80 sit-ups
- 100 push-ups
Time Cap: 30 minutes
What is a Crossfit Chipper Workout?
A Crossfit Chipper Wod is a type of workout that includes a series of exercises that are performed in a specific order and for a certain number of reps or time.
The goal is to complete all the exercises as quickly as possible
Chipper Workouts are designed to be challenging and push you to your limits, testing your mental toughness and endurance.
Chipper Workouts are typically made up of a combination of weightlifting, cardio, and gymnastics exercises, such as pull-ups, push-ups, air squats, kettlebell swings, box jumps, and rowing for example.
The exercises are often done in a specific order and for a certain number of reps or time, with only little rest in between.
Why HIIT is so Effective to Burn Fat
One of the reasons Chipper Workouts are so effective for burning fat and improving overall fitness is because they are a form of high-intensity interval training (HIIT).
HIIT is a type of exercise that alternates between short, intense bursts of activity and periods of recovery. This type of training has been shown to be more effective than steady-state cardio for burning fat and improving overall fitness.
HIIT has been shown to increase the body’s metabolism, allowing you to burn more calories even after the workout is over.
It also improves cardiovascular fitness, increases muscle mass, and improves overall health.
Benefits of Chipper Wods
In addition to burning fat and improving fitness, Chipper Wods offer a wide range of benefits, including:
- Mental robustness: Chipper Workouts are designed to be challenging and push you to your limits. Completing a Chipper Workout requires focus, determination, and grit, which can help to build your mental robustness.
- Stamina and endurance: Chipper Workouts are designed to be intense and demanding, requiring a lot of energy and endurance. By pushing yourself through a Chipper Workout, you can improve your stamina and become a better athlete.
- Variety: Chipper Workouts are made up of a variety of exercises, which can help to keep your workouts interesting and prevent boredom.
- Functional fitness: Chipper Workouts are designed to improve your overall fitness and health, making you stronger and more capable in everyday activities.
- Mental robustness: Chipper Workouts are designed to be challenging and push you to your limits. Completing a Chipper Workout requires focus, determination, and grit, which can help to build your mental robustness.
Is Starting Crossfit Out Of Shape A Good Idea?
Crossfit Out Of ShapeChipper Workouts test your Mental Toughness
Okay, so why do chipper workouts build mental resilience?
It’s all about pushing yourself out of your comfort zone and taking on something that’s challenging.
When you’re in the middle of a chipper workout, there’s no denying that it’s tough. Your muscles are burning, you’re out of breath, and you’re wondering why on earth you decided to do this.
But, when you push through that discomfort and finish the workout, it’s an amazing feeling. You’ve accomplished something that you didn’t think you could do.
That sense of accomplishment is what helps build your mental fortitude. When you know that you can push through something difficult, it gives you confidence in yourself and your abilities.
And, when you’re faced with something tough in the future, whether it’s a workout or a problem at work, you’re more likely to tackle it head-on because you know you can handle it.
Another thing that makes chipper workouts mentally tough is the fact that you’re not just doing one thing for an hour.
They’re a combination of different exercises and movements, which can be mentally taxing. It requires you to stay focused and mentally present throughout the whole workout.
This kind of mental focus and discipline is something that can be applied to other areas of your life, not just in the gym.
In short, chipper workouts are tough, no doubt about it.
But, the sense of accomplishment and the mental focus required are what makes them so effective in building mental stamina.
It’s about pushing yourself out of your comfort zone, and learning that you’re capable of more than you think.
Chipper Workouts build your Physical Stamina
Chipper workouts are intense and demanding, requiring a lot of energy and endurance. When you’re in the middle of a Chipper workout, you’re pushing yourself to the limit, doing multiple exercises with minimal rest in between.
This type of workout can really test your stamina and endurance.
Think about it like this: imagine you’re running a marathon.
If you’re not used to running long distances, it’s gonna be tough. But if you train for it, by running shorter distances at first and gradually building up, you’ll be able to run the marathon with ease.
The same goes for Chipper workouts. The more you do them, the more your body gets used to the demands of the workout, and the better your stamina becomes.
By continually pushing yourself through these intense and demanding workouts, you’re training your body to work harder for longer periods of time.
With each workout, you’re building your stamina and endurance, making it easier for you to complete the same workout in the future.
Also, Chipper workouts can help you to improve your cardiovascular fitness, which is a key component of stamina.
When your cardiovascular fitness improves, your body becomes more efficient at delivering oxygen and nutrients to your muscles, allowing you to work harder for longer periods of time.
In short, Chipper Workouts build your stamina by challenging your body to work harder for longer periods of time, which helps to improve your cardiovascular fitness and endurance.
With each workout, you’re building your stamina and becoming a better athlete.
How to do Chipper Workouts
Chipper Workouts can be challenging and intense, so it’s important to do them safely and effectively.
Here are a few tips for doing Chipper Workouts:
- Find a steady pace: Start at a steady pace that is challenging but manageable, and try to maintain that pace throughout the workout. Don’t try to go too hard too fast, as this can lead to injury or burnout.
- Break the workout down into smaller “sub-workouts”: Instead of thinking about the whole workout, break it down into smaller chunks and focus on completing each one. This can help to make the workout feel more manageable and keep your motivation high.
- Try to do as little breaks as possible: The goal of a Chipper Workout is to complete all the exercises as quickly as possible, with minimal rest in between. Taking too many breaks can slow you down and make the workout less effective. This is where you can save time: while you are doing the prescribed work against the running clock, you will get exhausted and you will be longing for breaks. This is exactly where you will lose the most time! Try to do as little rest as possible! You can rest after you have hit that time cap or after completing all repetitions.
- Scale the workout to your fitness level: If you’re new to Chipper Workouts or not quite ready for the full workout, try scaling down the number of reps or the weight you’re using. This will allow you to complete the workout safely and effectively, while still challenging yourself.
- Warm up properly: Before starting a Chipper Workout, make sure to do a proper warm-up to prevent injury. This can include a light jog, dynamic stretching, or a few easy reps of the exercises you’ll be doing.
- Find a steady pace: Start at a steady pace that is challenging but manageable, and try to maintain that pace throughout the workout. Don’t try to go too hard too fast, as this can lead to injury or burnout.
Chipper Partner Workouts
Chipper Wods can also be done with a partner, which can add an element of competition and camaraderie to the workout.
Partner Chipper Wods are a great way to push each other to new limits and achieve better results.
When doing a partner Chipper Workout, make sure to communicate with your partner and set a pace that works for both of you.
You can also take turns completing the exercises, with one person working while the other rests, or you can work together and try to finish the workout as quickly as possible.
If the workout includes one exercise that exceeds the skill level of one team member then the other team member can even perform this one exercise alone and the other one does more reps of another exercise for compensation.
It´s all about performing the chipper rep scheme as a team and it´s totally up to you how you split up the tasks.
The only thing that does NOT work: one watches while the other one does all the reps 😉
Best Chipper Workout Equipment
Chipper Workouts can be done with minimal equipment, but some equipment can help to increase the difficulty level of the workout and make it more challenging.
- Easy to transport: Chipper Workouts are often done in a Crossfit gym, but can also be done at home or on the go. Some equipment like weight vests, resistance bands, travel kettlebells, sand bags, battle ropes are meant to increase the difficulty level of the workout and make it more challenging.
- Meant to increase the difficulty level: Some equipment like weight vests, resistance bands, travel kettlebells, sand bags, battle ropes are meant to increase the difficulty level of the workout and make it more challenging.
- Easy to transport: Chipper Workouts are often done in a Crossfit gym, but can also be done at home or on the go. Some equipment like weight vests, resistance bands, travel kettlebells, sand bags, battle ropes are meant to increase the difficulty level of the workout and make it more challenging.
How To: Commando Pull-Ups
How To: Commando Pull-UpsConclusion
Crossfit Chipper Workouts are a great way to challenge yourself, burn fat, and build stamina.
They are intense and require focus, determination, and mental stamina. Chipper Workouts can be done alone or as a partner wod and can be done at home or in a gym with the right equipment.
By pushing yourself through a Chipper Workout, you can achieve better results and become a stronger, more resilient athlete.
However, it’s important to always listen to your body, and not to push yourself too hard.
Warm up properly and scale the workout to your fitness level.
Also, make sure you’re getting enough rest and recovery to avoid overtraining and injury.
By following these guidelines, you can safely and effectively complete a Chipper Workout, and see real results in your overall fitness and health very soon!
