It’s Wednesday, Community Fitness Club, and to help get us over the hump we’ll be performing the Valentine’s workout, “The Chocolate Chipper”. In today’s WOD, 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.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
The Chocolate Chipper
Rx:
For time:
100 double unders
90 second wall sit
80 second Superman hold
70 Russian KB swings (53lb, 35lb)
60 second dead hang
50 alternating lunges
400m 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
60 second Superman hold
40 Russian KB swings (20lb, 15lb)
30 modified lunges
300m 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 KB swings (35lb, 22lb)
60 second dead hang
50 alternating lunges
400m row
30 abmat sit ups
20 kneeling push-ups
10 jumping 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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