Today, we will be performing a chipper style WOD. In a chipper, you complete all the reps of one movement before continuing on to the next movement. In this way, you slowly “chip” away at the workout. 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 personal fitness level. Pick the scaling options that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10 calorie row
40 American kettlebell swings (53lb, 35lb)
10 calorie row
30 handstand push-ups
10 calorie row
20 toes-to-bar
10 calorie row
10 deadlifts (245lb, 175lb)
10 calorie row
Beginners, please scale both the movements and the number of repetitions to your current fitness level. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
6 calorie row
30 Russian kettlebell swings (20lb, 15lb)
6 calorie row
20 dumbbell push presses (8lb, 5lb)
6 calorie row
15 toes-to-rig
6 calorie row
10 kettlebell deadlifts (35lb, 22lb)
6 calorie row
Perhaps something between the experienced 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:
8 calorie row
40 American kettlebell swings (35lb, 22lb)
8 calorie row
30 box handstand push-ups
8 calorie row
20 hanging leg raises
8 calorie row
10 deadlifts (145lb, 105lb)
8 calorie row
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 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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