Chipper

2rds for Time (45 min cap)

• 50 cal c2 Bike
• 3 pull-ups
• 45 Step-ups (20″ Box)
• 3 pulls-up
• 40 Wall Balls (20/14)
• 3 pull-ups
• 35 cal Row
• 3 pull-ups
• 30 Lunges
• 3 pull-ups
• 25 Push-ups
• 3 pull-ups
• 20 cal Assault Bike
• 3 pull-ups
• 15 cleans (135/95)
• 3 pull-ups
• 10 Ski Erg
• 3 pull-ups
• 5 Heavy Med Ball to Shoulder (100/80)
• 3 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

5 rounds warm-up

• 2 inchworms
• 3 squats. Increa
• 3 box jump / step overs
• 3 clusters (increase weight)
• 3 Toes to bar

Chipper for Time

• 10 DB Goblet Squats (100/70)
• 10 Box Jump/Step Overs
• 10 Thrusters (75/55)
• 10 Power Cleans (135 / 95)
• 10 toes-to-bar
• 10 burpee pull-ups
• 10 toes-to-bar
• 10 Power Cleans
• 10 Thrusters
• 10 Box Jump/Step Overs
• 10 DB Goblet Squats

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

4 Rounds For Time

• 400m Run || 1000m C2 Bike
• 20 Sit-ups
• 10 Dumbbell Goblet Squats (65/45)

Chipper for Time (45 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.

Chipper for Time (40 min cap)

• 100 cal c2 Bike
• 5 pull-ups
• 90 Step-ups (20″ Box)
• 5 pulls-up
• 80 Wall Balls (20/14)
• 5 pull-ups
• 70 cal Row
• 5 pull-ups
• 60 Lunges
• 5 pull-ups
• 50 Push-ups
• 5 pull-ups
• 40 cal Assault Bike
• 5 pull-ups
• 30 cleans (135/95)
• 5 pull-ups
• 20 Ski Erg
• 5 pull-ups
• 10 Heavy Med Ball to Shoulder (100/80)
• 5 Pulls-ups

Deadlift (15 min Cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

• 100 – Kettle Bell Swings (53/35)
• 90 – Wall Balls (20/14)
• 80 – Box Step-ups. (24/20)
• 70 – Med Ball Over Shoulders (80/50)
• 60 – Weighted KB Lunges. (70/50)
• 50 – Pull-Ups
• 40 – Toes-to-Bar
• 30 – Ring Dips
• 20 – Deadlifts (315lb/215lb)
• 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach