Today’s workout “The Chocolate Chipper” will help you work off all the Valentine’s Day candy you’ve been eating this week! You’ll “chip away” reps of double unders, wall sit, Superman hold, kettlebell swings, dead hang, lunges, rowing, sit-ups, push-ups, and pull-ups one exercise at a time until you’re all finished with the workout.
If you are an experienced athlete and feel capable, please perform the following WOD:
The Chocolate Chipper
Experienced:
For time:
100 double unders
90 second wall sit
80 second Superman hold
70 Russian kettlebell swings (53lb, 35lb)
60 second dead hang
50 alternating lunges
400 meter row
30 abmat sit-ups
20 push-ups
10 pull-ups
I would like beginners to keep the chipper structure of today’s workout but modify the movements and scale to a number of repetitions that seems doable. All the hold times (wall sit, Superman hold, and dead hang) are cumulative and can be performed in several sets. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
100 imaginary jump rope or 50 single unders
60 second wall sit
50 second Superman hold
40 Russian kettlebell swings (20lb, 15lb)
30 modified lunges
300 meter row
20 second dead hang
20 anchored sit ups
20 wall push-ups
10 ring rows
Many people will feel comfortable getting through all the repetitions if they simply scale the movements and the weights. Another version of today’s WOD might look like this:
Scaled 2:
For time:
100 single unders or 30 double unders
90 second wall sit
80 second Superman hold
70 Russian kettlebell swings (35lb, 22lb)
60 second dead hang
50 alternating lunges
400 meter row
30 abmat sit ups
20 kneeling push-ups
10 jumping or banded pull-ups
Your score is the total 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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