Today, 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. This WOD contains a new movement: the power clean. Watch the videos included in the links at the bottom of today’s post to learn more about how to perform this movement. Also, as always, 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 measurements to use. The measurements for males are listed first, and the measurements for females are listed second.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Notice that the prescribed kettlebell swings are Russian rather than American in today’s workout.
Rx:
For time:
15 Russian kettlebell swings (53lb, 35lb)
30 box jumps (24in., 20in.)
15 Russian kettlebell swings
30 toes-to-bar
15 Russian kettlebell swings
30 wall balls (20lb, 14lb)
15 Russian kettlebell swings
30 power cleans (95lb, 65lb)
15 Russian kettlebell swings
If you are new to this type of workout, please scale both the movements and the number of reps to your current fitness level, and attempt dumbbell power cleans rather than barbell power cleans. Be patient with yourself if dumbbell power cleans feel awkward at first! They will take some time to get the hang of. You might also try hang power cleans if touching the dumbbells to the ground each repetition is too challenging. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
10 Russian kettlebell swings (20lb, 15lb)
20 box jumps to comfortable height
10 Russian kettlebell swings
20 toes-to-rig
10 Russian kettlebell swings
20 wall balls (10lb, 10lb)
10 Russian kettlebell swings
20 dumbbell power cleans or dumbbell hang power cleans (10lb, 5lb)
10 Russian kettlebell swings
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
15 Russian kettlebell swings (35lb, 22lb)
30 box jumps to comfortable height
15 Russian kettlebell swings
30 hanging knee raises
15 Russian kettlebell swings
30 wall balls (14lb, 10lb)
15 Russian kettlebell swings
30 dumbbell power cleans (35lb, 20lb)
15 Russian kettlebell swings
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s WOD. 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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