When it comes to rep schemes, chipper WODs are kind to the mental game. Sure, they generally have a ton of movements (not to mention reps), but the fact that you’re not stuck repeating rounds of movements can make pushing through those last few reps more doable. Tell yourself, “Just five more” (or 10 or 20), and then you’ll be onto the next movement, which will hopefully give your burning quads a rest before jumping right back into burpees.
If you feel the need for a good chipper, try these out. You can grab a friend for the extra long ones and turn them into partner workouts, or just grind through them on your own, confident you’ll be stronger in the end.
Psst! When you’re done with this blog, be sure to check out this list of AMRAPs next!
6 Chippers WODs You’ve Got to Try
WOD 1
- 100 double-unders
- 50 wall balls
- 40 kettlebell swings
- 30-calorie row
- 20 burpees
- 10 thrusters
https://www.instagram.com/p/CAbuY2WKhYE/
Be sure to use a good speed rope. If you have yet to master double-unders, swap the 100 double-unders for 90 seconds of double-under practice.
Need help with this? Check out our blog on the most common mistakes athletes make with double-unders (and how to fix them).
WOD 2
This simple chipper is perfect for the beginner athlete.
- 50 box jump-overs
- 40 push press
- 30 slam balls
- 20 kettlebell swings
- 10 bar muscle-ups
- 20 kettlebell swings
- 30 slam balls
- 40 push press
- 50 box jump-overs
No muscle goes untouched in this workout. Aim for a steady pace with as little rest as possible.
https://www.instagram.com/p/B-baFN8A08F/
WOD 3
- 50 deadlifts
- 50 walking lunges
- 40 back squats
- 40 sit-ups
- 30 hang power cleans
- 30 box jumps
- 20 overhead squats
- 20 thrusters
- 100 double-unders
All of these chipper WODs are challenging, and if your legs don’t feel like jello by the end of this, you didn’t work hard enough.
https://www.instagram.com/p/CAEjO6IKeWL/
WOD 4
- 400-meter run
- 50 alternating pistol squats
- 40 deadlifts
- 30 dumbbell snatches
- 20 burpee box jump-overs
- 10 bar muscle-ups
- 400-meter run
Give everything you’ve got to that final 400-meter run.
https://www.instagram.com/p/B_O6jc4gUGF/
WOD 5
- 30 squat cleans
- 30 burpees over the bar
- 30 box jumps
- 30 push press
- 30 double-unders
- 30 pull-ups
- 30 thrusters
Treat your calves to a deep foam rolling after this chipper.
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WOD 6
- 500 double-unders
- 100 ball slams
- 90 box jumps
- 80 dumbbell squats
- 70 push press
- 60 walking lunges (each leg)
- 50 kettlebell swings
- 40 ball crunches
- 30 burpees
- 3-minute plank
Can’t hold a plank for three minutes? Just hold the plank until you collapse, take a 10-15 second break, and start planking again. Accumulate the full three minutes.
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Which of these chipper WODs will you try first?
