Chipper Workouts CrossFit: 21 Best Chipper WODs

Chipper Workouts CrossFit

It’s no secret that CrossFit has its own language.

Chippers, tabata workouts, PRs, RX, the list goes on and on.

If you’re new to CrossFit, it can be overwhelming the first time you walk into a CrossFit box gym and have no idea what anyone is saying.

In this article, I demystify the CrossFit term “chipper.” I also include 21 example chipper WODs (workout of the day) that you can you try. Be warned chippers are usually very demanding workouts.

Here are some other beginner guides to CrossFit lingo if you need clarification on your newfound vocabulary.

This series includes:

What is a cluster in CrossFit?

What is a CrossFit PR?

What is Rx in CrossFit?

What is a CrossFit Chipper Workout?

Chipper WODs are workouts that you have to chip away at. Most have a minimum of 3-4 exercises performed in sequence to complete all the exercises as quickly as possible or “for time.” The reps for one exercise must be completed before moving on to the next exercise. Chippers usually have a single round, unlike other CrossFit workouts that use rounds for time or AMRAPs (As Many Rounds As Possible).

In reality, most CrossFit workouts could be classified as chippers. But some are chippier than others. Dozens of hero WODs, for example, are long, grueling chippers. Just look at the Kabul 13.

Kabul 13

For time:

20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)

A hero WOD is a workout of the day named in honor of a fallen member of the armed forces or first responder communities. For a list of 35 of the most popular hero WODs, click here.

CrossFit is unique because it combines several seemingly unrelated exercises into a single high volume workout. That is the essence of chipper-style workouts. And, of course, CrossFit gyms worldwide try to out-chipper each other by coming up with some genuinely medal-testing WODs.

One of my favorites from CrossFit Bastion is “Thanksgiving with the Girls.” It combines a round from several of CrossFit’s “girl WODs,” all with different girl names.

For Time:

“Angie’s” House:
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
“Helen’s” House:
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
“Fran’s” House:
15 Thrusters (95/65 lb)
“Nancy’s” House:
400 meter Run
15 Overhead Squats (95/65 lb)
“Grace & Isabel’s” House:
20 Ground-To-Overheads (95/65 lb)
“Kelly’s” House:
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

Many of CrossFit’s most famous benchmark WODs are also chippers. These high-intensity workouts are completed periodically to assess an athlete’s progress. Angie is an example of a benchmark WOD that follows the chipper style completing all the reps of one exercise before moving on to the next.

“Angie”: For time, complete 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 air squats, done in order.

Filthy Fifty is another good example of a chipper-style workout. It includes ten different exercises, each with a high number of reps (50).

For Time:

50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double Unders

Why You Should Give a Chipper Workout a Try

Test your fitness: Chipper workouts are designed to test your fitness level. They include a high rep scheme, various movements, and heavy loads. Chipper workouts also help you identify areas of improvement.

Improve your stamina: If you can do a chipper workout, you can do most CrossFit workouts. They are a great way to test your muscular endurance and stamina.

Test your toughness: They are among the most challenging CrossFit workouts. Tackling your first chipper workout is a great way to test your mental toughness.

Variety: If you get bored quickly in the gym, a chipper workout is for you. Chippers include a variety of complex and common movements to keep you interested.

Camaraderie: Misery does love company. There’s something special about doing hard things with others. A group chipper workout is sure to foster a strong sense of community.

You many also like these CrossFit articles:

How to Do Chipper Workouts

Warm-Up: A proper warmup is crucial before starting a chipper workout. Spend 10 minutes warming up with light cardio, like jogging or biking. Then, move on to a few mobility exercises or dynamic stretches. A good warm-up increases blood flow to the muscles, enhances neural function, increases muscle and core temperature, and prepares the body for more strenuous work.

Pace Yourself: Chipper workouts are completed as fast as possible. It can be tempting to go all out on that first exercise. But it’s essential to keep a steady pace, so you have enough gas left in the tank for the rest of the workout. You do not have to do unbroken sets for an exercise. Break each exercise into smaller sets if you need to.

Start Slow: CrossFit workouts use an Rx (prescribed) load at the elite level. It’s okay to start with a lower weight and move up the next time. You can also scale the workout by reducing the number of reps for each exercise. This is how most people approach any new CrossFit WOD.

Focus on Form: Proper technique and form are essential to any workout. It’s easy to sacrifice form for speed when doing CrossFit, especially during longer workouts like chippers. Focus on maintaining good form even when fatigued to reduce the risk of injury.

Stay Hydrated: Make sure you hydrate and eat before working out. CrossFit workouts allow for little rest. It’s essential to use those minimal rest periods to hydrate continually.

Embrace the Challenge: A chipper can be an intense workout. They are also a great way to challenge yourself and test your limits.

Who Should Not Do Chipper Workouts

CrossFit workouts may not be ideal for those with pre-existing injuries or health conditions. Because CrossFit uses fast-paced, full-body workouts, an injury can be challenging to work around. Always consult a qualified healthcare provider before beginning a new fitness routine.