Chipper WODs are challenging. Even elite athletes will admit it. They not only test your physical strength, they also test your mental strength. Chipper WODs demand mental toughness because of the high reps that are required.

What Is A Chipper WOD?

A chipper WOD is one where there are a few – or a lot – of exercises with a large number of reps.

The number of exercises ranging from 4 – 10. And the number of reps for each exercise can go up to 100.

The idea of a chipper WOD is that you “chip away” at the list of exercises (and reps) you have to do. They’re designed to make you work for 30 – 60 minutes.

In general, the exercises don’t repeat unless it’s a pyramid chipper.

These workouts are for time and, thankfully, only one round.

Chipper WODs typically follow a rep scheme pattern, such as:

  1. The same number of reps for all exercises, for example 50, 50, 50, 50 etc.
  2. Pyramid reps for example 10, 20, 30, 20, 10.
  3. Increasing reps for example 10, 20, 30, 40, etc.
  4. Decreasing reps for example 50, 40, 30, 20, 10.

These can also be part of a partner or team WOD. But make no mistake, they’re still mentally challenging whether or not you’re in a team.

Are There Benefits To Chipper WODs?

Chipper WODs challenge your endurance, strength, and mental resilience.

Endurance

With the high reps and/or the number of exercises in Chipper WODs, you need endurance.

You can take breaks if you’re solo but they can’t be more than a few seconds.

For these workouts, you have to push hard and past your comfort zone. Even if you’re in a team.

Strength

Even though you use a lighter weight when using a barbell or dumbbells, the high reps are a killer. And good-form is always emphasized.

Keeping your score and the amount of weights you used is key. You’ll know how strong you’ve gotten when you do the same workout down the road.

Mental resilience

Chipper WODs test your mental resilience for real. Looking at what the workout entails may want to make you quit. Your body may want to give up along the way. But that’s when your mind has to tell your body to keep going.

*Make sure you do a good warm-up before being any wod.

Chipper WODs

Below are 15 chipper WODs. Some are CrossFit benchmarks and some from different boxes in no particular order:

1. CrossFit benchmark: Filthy Fifty

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 double unders

2. CrossFit benchmark: Dirty Thirty

  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

3. CrossFit benchmark: Fatal 40

  • 40 Wall Balls (20/14 lb)
  • 40 Hang Cleans (95/65 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (1.5/1 pood)
  • 40 Toes-to-Bar
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees
  • 400 meter Run at start and after each 40-rep movement

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4. CrossFit hero: 9/11 Tribute

  • 2001 meter Run
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lbs)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (170/115 lbs)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lbs)
  • 11 Push Jerks (110/75 lbs)
  • 2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

5. CrossFit benchmark: Miagi

  • 50 Deadlifts (135/95 lbs)
  • 50 Double Kettlebell Swings (24/16 kg)
  • 50 Push-Ups
  • 50 Clean-and-Jerks (135/95 lb)
  • 50 Pull-Ups
  • 50 Kettlebell Taters* (24/16 kg)
  • 50 Box Jumps (24/20)
  • 50 Wall Climbs
  • 50 Knee-to-Elbows
  • 50 Double-Unders

*A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front squat.

From CrossFit 323

6. Partner Chipper

While partner #1 works, partner #2 must hold a plank.

  • 150 Wall Ball
  • 150 Push-ups
  • 150 AbMat Sit-ups

7. Partner Chipper:

While one person works the other does Farmer Hold.

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Kettlebell Swings – American (44/26)
  • 40 Squats
  • 50 V-ups
  • 40 Squats
  • 30 Kettlebell Swings – American (44/26)
  • 20 Push-ups
  • 10 Pull-ups

From Crossfit SR

8. For time:

  • 10 Handstand push ups
  • 20 burpee box jumps 24/20
  • 30 toes 2 bar
  • 40 jumping lunge
  • 50 wall ball
  • 60 double unders

9. For time:

  • Run 200m
  • 50 Box jumps (24/20)
  • Run 200m
  • 40 Knees 2 elbows
  • Run 200m
  • 30 Kettlebell swings (70/53)
  • Run 200m
  • 20 Burpees
  • Run 200m
  • 10 DB squat cleans (55/35)
  • Run 200m

From https://www.boxrox.com/10-chipper-wods/

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10. Declining reps, increasing toughness

  • 60 Calorie Row
  • 50 Double unders
  • 40 Wall Balls
  • 30 Push-ups
  • 20 Turkish Get ups (30/20 kg dumbell)
  • 10 Overhead squats (60 / 40 kg)
  • 5 Muscle ups

11. For time :

  • 100 Air squats
  • 90 Sit-ups
  • 80 Alternating lunges
  • 70 Burpees
  • 60 second Plank
  • 50 Mountain climbers
  • 40 Push-ups
  • 30 Hollow Rocks
  • 20 Jump squats
  • 10 Hand-release Push-ups

From https://games.crossfit.com/workouts/games/2012

12. CrossFit Games 2012 (15 minute time cap):

  • 10 Overhead squats (155 lbs)
  • 10 Box-jump overs (24 inch box)
  • 10 Thrusters (135 lbs)
  • 10 Power cleans (205 lbs)
  • 10 Toes to bar
  • 10 Burpee muscle ups
  • 10 Toes to bar
  • 10 Power clean (205 lbs)
  • 10 Thrusters (135 lbs)
  • 10 Box jump-overs
  • 10 Overhead squats (155 lbs)

From https://games.crossfit.com/article/triples-chipper

13. CrossFit Games 2014 – Triples Chipper:

In teams of three, the teammates will work through three movements:

  • 50 heavy medicine-ball cleans (150 lb. / 80 lb.)
  • 50 muscle-ups
  • 100 handstand push-ups
  • One person working at a time.

From https://games.crossfit.com/workouts/games/2017

14. CrossFit Games 2017 – Triple-G Chipper:

  • 100 pull-ups
  • 80 GHD sit-ups
  • 60 one-legged squats, alternating
  • 40-cal. Row
  • 20 dumbbell push presses
  • M 100-lb. dumbbell; F 70-lb. dumbbell

15. For time :

  • 50 Toes-to-bar
  • 50 Wall Balls (14 pound ball to 10 feet target)
  • 50 Burpee box jump-overs, 6 inch
  • 50 Alternating dumbbell snatches, 55 pounds

Conclusion

As you can see, these WODs are no joke.

Some strategizing may help you get through them.

For example, if you know you can’t do 50 toes-to-bar in a row, break it down. Do 10 toes-to-bar at a time– or however many you can do without breaking form.

Or if you’re in a team, you can decide which person is going to do more reps of the exercise he/she is really good at. And remember, when you do a WOD for the first time it’s your starting point.

Do your best and record your numbers.

The only way you know if you’re improving is by doing the WOD again in the future and comparing your scores.