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. 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 to use. The weights for males are listed first, and the weights for females are listed second.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx). Try to complete the dead hang unbroken.
Rx:
For time:
1 minute dead hang
Then
80 double unders
60 wall balls (20lb, 14lb)
40 American KB swings (53lb, 35lb)
20 push-ups
10 toes-to-bar
If you are new to this type of workout, you will probably want to scale both the movements and the number of reps. This is perfectly acceptable! Some workout is better than no workout. Also, feel free to take breaks as needed. Information on how to modify the movements found in this workout can be found in the links at the bottom of this post. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
30 seconds dead hang*
Then
50 lateral hops over a PVC pipe or crack
40 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
30 Russian KB swings (20lb, 15lb)
20 wall push-ups
10 toes-to-rig
*The dead hang time can be cumulative. For example, three 10 second deadhangs or six 5 second deadhangs are perfectly acceptable.
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:
1 minute dead hang*
Then
160 single unders
60 wall balls (10lb, 10lb)
40 Russian KB swings (35lb, 22lb)
20 kneeling push-ups
10 hanging knee raises
*The dead hang time can be cumulative.
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 workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Wondering about scaling options? Click on the following links for more information:
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