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Assassin Blog

Chipper, What? Why?

by MICHAEL WALTERS 18 Feb 2022 0 Comments

What?

In Crossfit and the wider functional fitness space there are a number of different workout types, similar to last week's RFT, the Chipper is a very popular workout type. A Chipper is a very simple way of writing out a workout that is only 1 round long and has to be done in a certain order, you “chip” your way through the workout. 

A general chipper is laid out like the following,

Chipper

100 DU (Double Unders)

80 Sit Ups

60 Dumbbell Snatch

40 Burpees

20 Wall Balls


(Time cap: 10 Min)


Let's break it down, 

  • Chipper
  • As with other workouts, this just shows it is a chipper style workout

    • 100, 80, 60, 40, 20

    The numbers down the left show the number of repetitions of each movement

  • Du, Sit Up, Dumbbell Snatch, Wall Balls, Burpees
  • These are just the movements to be performed

  • (Time Cap: 10 Min)
  • Usually on chippers there will be a time cap which will be shown simply at the bottom


    Why?

    A chipper is a great way to test different volumes of each movement, 100 reps in 1 go is much more difficult than 10 sets of 10 reps in a different style workout, this is because you have to plan your own rests and you can rest while doing another movement. In addition to this, it is a great way to progress movements within a workout, for example, start with easy movements and make the movements either heavier or more skillful as you progress through the workout, then you can test the athletes skill or strength by how far they can get before the timecap.


    Go on then…

    Now it's time to try them out, so you know what they are and why they are so common so now we will give you some tips and pointers to help you get through them alive.


  • Break the workout down before you start it
  • Think about the movements you have to do and how they are going to stress your body. Are you using the same muscles for each movement or different muscles? Also, are you able to do all the reps unbroken (without resting)? Based on how you feel on these you could potentially look at where you are going to rest, or where you are going to work harder or push yourself.


    Let's use today's workout for an example,

  • The Workout

  • Chipper

    100 DU (Double Unders)

    80 Sit Ups

    60 Dumbbell Snatch

    40 Burpees

    20 Wall Balls


    (Time cap: 10 Min)


  • Initial Breakdown
  • First thing to note would be the time cap, you should always be conscious of if there is a long or a short time cap, this helps determine the length or the workout, from this you can guess that you will be working for 10minutes or less, so it will be a fast and hard workout where you are wanting to rest as little as possible.


  • Movement Stress
  • If we look in depth at the movements we can see that none of the movements particularly stress the same muscle groups so it is unlikely to build up any excessive fatigue in one area, from this you can focus on the specific movements and how you are going to approach each step and how you are going to pace and breakdown the movement.


  • Pacing
  • Now that you have assessed and looked at the full workout you can better determine how you are going to pace it. For a short 10min workout like this an ideal pace would be where you go hard but have short/little breaks but not too often, you need enough time to let your breathing to catch up and then go again, think 5-10 seconds ideally


    Good luck and let us know how you get on!

    Workout

    100 DU
    80 Sit Ups
    60 Wall Balls
    40 Dumbbell Snatch
    20 Burpees

    (Time Cap: 10min)

     

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