Kettlebell Complexes: Chop Wood

Workout of The Week

Chipper workouts are a great gut check. These types of workouts were popularized by crossfit in the early 2000s. Chippers traditionally are high volume but they can last anywhere between a few minutes to over 30 minutes.

You complete the workout in a non-repeating sequence so all reps of an exercise are done before moving to the next exercise.

One and done ✅

There are no rounds to count, just a ton of reps to keep track of. Chippers will also typically include a variety of movements to accomodate for the fact that there’s only 1 round.

Popular Chippers

Fat Amy

• 50 Air Squats, 10 Burpees,

• 40 Sit-Ups, 10 Burpees,

• 30 Lunges, 10 Burpees,

• 20 Kettlebell Swings, 10 Burpees,

• 10m Bear Crawl, 10 Burpees,

• 20 Kettlebell Swings, 10 Burpees,

• 30 Lunges, 10 Burpees,

• 40 Sit-Ups, 10 Burpees,

• 50 Air Squats

Filthy Fifty

• 50 Box Jumps (24/20″)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings (35/26 lb)

• 50 Walking Lunges

• 50 Knees to Elbows

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Wall Ball Shots (20/14 lb)

• 50 Burpees

• 50 Double Unders

The conditioning above isn’t quite a chipper. It’s more of a waved based conditioning workout but I decided to roll with this instead of a chipper for you guys because I’d rather you go heavier. I would rest 1-2 min between rounds to keep output high and to minimize any drop off in load. Keep technique crisp!

If you wanted to implement chippers into your training I wold use them as a standalone full body conditioning day or to build GPP at the end of a strength session. In the case of using a chipper at the end of a strength session, I would just target every muscle group you worked.

Example:

Upper Body Chipper

• Dumbbell Bench Press x 30

• inverted Row / Chin-up x 30

• Dumbbell Overhead Press x 30

• Bent Over Dumbbell Row x 30

This would be something good to hit in a hotel gym where you’re limited on equipment. Hit some pre exhaust sets then finish off with a chipper pump sesh.

Strength Club Training

Block 2 Week 3

Get The Full Week Below ⬇️⬇️⬇️