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Chipper Guide


A Chipper follows the same structure as a circuit but with only one set of each exercise being performed, and it’s performed against a running clock.

You perform an exercise for the recommended repetitions using the recommended weight before moving to the next exercise.

But the number of repetitions and the recommended weight usually present a challenge. And your performance is measured by the time taken to complete the chipper.

Chipper Example

100 Box Jumps

100 Kettlebell Swings

100 Burpees

100 Chins

Traditionally you would perform all 100 repetitions before moving to the next exercise. However, nothing is set in stone, so you could always break the 100 reps into smaller, more manageable sets.

Chipped Example

10 Box Jumps

10 Kettlebell Swings

10 Burpees

10 Chins

x 10 rounds

Either way, your score would be the time taken to complete the workout. And for future reference, you should note how you performed the workout, so in future, you only compare like for like. Performing the workouts in the two different manners will have a different sensation, stimulus and time to complete.

A Chipper workout is a higher risk of injury than traditional circuit training because the lack of rest this training protocol promotes means that fatigue will occur, affecting the quality of movement and exercise technique.

For this reason, it’s vital only to perform exercises that you have experience with, good form in, and a combination of weight vs reps is used that is safe for you. This varies from athlete to athlete.

So, if in doubt of your ability, go lighter and stay safe.

Tracking Time

Set up a stopwatch to track and record your time.

I recommend using SmartWOD as a stopwatch.