Halloween is finally here, and to celebrate we will be performing a chipper style WOD. In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the repetitions. Modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your fitness level. You know your body best! Pick the scaling options and weights that are right for you!
The numbers in parentheses beside the movements are the suggested weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are an experienced athlete, please perform the following WOD as prescribed (Rx):
Hallowod
Rx:
For time:
10 abmat sit-ups
31 pull-ups
10 abmat sit-ups
31 box jumps (24in., 20in.)
10 abmat sit-ups
31 American kettlebell swings (53lb, 35lb)
10 abmat sit-ups
31 dumbbell push presses (50lb, 35lb)
1031 meter row
As I already said, there are many ways to scale today’s workout. Check out the links at the bottom of the post for more information on scaling options. Also, feel free to omit the row at the end of the workout if the rest of the WOD is already overwhelming or if you are pressed for time. Here is a possible beginner’s version of “Hallowod”:
Scaled 1:
For time:
10 anchored sit-ups
31 ring rows
10 anchored sit-ups
31 box jumps to 45lb plate
10 anchored sit-ups
31 Russian kettlebell swings (20lb, 15lb)
10 anchored sit-ups
31 dumbbell push press (8lb, 5lb)
And here is another version. Mix and match to find what is right for you!
Scaled 2:
For time:
10 abmat sit-ups
31 jumping pull-ups
10 abmat sit-ups
31 box jumps to a comfortable height
10 abmat sit-ups
31 American kettlebell swings (35lb, 22lb)
10 abmat sit-ups
31 dumbbell push press (25lb, 15lb)
1031 meter row
Your score is the amount of time it takes you to complete today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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