Functional Fitness Chipper Workouts for Endurance and Strength

These Functional Fitness Chipper Workouts are a great way to test and improve your strength, conditioning and mental toughness.

What is a Chipper Workout?

In a Chipper Workout you must complete the designated number of reps of each movement before you move onto the next one. You “chip” away as you progress through the workout structure.

Benefits of Chipper Workouts

Chipper Workouts will improve your mental toughness, fitness in general and force you to concentrate on a single movement at a time. They will improve your discipline and ability to operate and succeed during difficult conditions.

Strategies for Chipper Workouts

Pace is always important when it comes to Chipper Workouts.

Try not to blast off too quickly and burn out (unless it is a sprint workout).

Ease into the flow of the workout. Concentrate on your breathing and divide the workload into manageable chunks.

Try not to rest for too long at any point though. Intensity is the name of the game and will result in the best yield for your fitness.

Chipper workouts with female athlete
New heights ©Elias Vicario

Good luck and have fun.

Functional Fitness Chipper Workouts

Browse through and choose your next workout.

Workout 1

For Time

  • 40 Wall Ball Shots (20/14 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (1.5/1 pood)
  • 40 Toes-to-Bars
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees
  • 400 meter Run at start and after each 40-rep movement

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”). Complete a 400-meter Run at the start and after each 40-rep movement for a total run distance of 3.5 miles.

Score is the time on the clock when the last 400-meter Run is completed.

Workout 2

For Time

  • 20 Push-Ups, 1 Sit-Up
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Up, 20 Sit-Ups

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit-Ups is completed.

Tips and Strategy

Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds.

Never go to failure on the Push-Ups. And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups.

Keep the pace moderate throughout to be successful in the workout.

man deadlifting
Deadlifting time! ©Gzregorz Rakowski

Intended Stimulus

This workout is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core.

The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling Options

Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb: If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time

  • 20 Knee Push-Ups, 1 Sit-Up
  • 19 Knee Push-Ups, 2 Sit-Ups
  • 18 Knee Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Knee Push-Ups, 19 Sit-Ups
  • 1 Knee Push-Up, 20 Sit-Ups

Beginner (B)

For Time

  • 15 Push-Ups, 1 Sit-Up
  • 14 Push-Ups, 2 Sit-Ups
  • 13 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 14 Sit-Ups
  • 1 Push-Up, 15 Sit-Ups

Workout 3 – Jackie

For Time

  • 1,000 metre Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups

Complete the work in the order written: 1,000 Metre Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Good Times for “Jackie”

– Beginner: 10-12 minutes

– Intermediate: 7-10 minutes

– Advanced: 6-7 minutes

– Elite: <6 minutes

Tips and Strategy

To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:

Thrusters: 25/15/10 or 13/13/12/12

Pull-Ups: 15/10/5 or 8/8/7/7

If you don’t know your 1K Row pace, you’ll want to figure that out before trying this workout. Beginners may aim to complete the row in 4:00-4:30; intermediate athletes may aim for something closer to 3:15-3:30.

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Intended Stimulus

The intensity of “Jackie” is high.

The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Reduce the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.

Scaling Options

Intermediate

For time:

  • 1,000 metre Row
  • 50 Thrusters (35/22 lb)
  • 30 Pull-Ups

Beginner

For time:

  • 800 metre Row
  • 35 Thrusters (22/12 lb)
  • 20 Ring Rows

Workout 4 – Baseline

For Time

  • 500-meter Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

It is recommended you re-test this every 3 months. With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of Pull-Ups is completed.

Tips and Strategy

This benchmark workout is low volume, high speed. The athlete should pick a very strong pace that they can maintain on the Row, and then blast through the Air Squats, Sit-Ups, Push-Ups, and Pull-Ups.

Go as unbroken as possible.

Warm up for at least 20 minutes prior to “Baseline” (athlete should already be sweating prior to the start) to ensure that they can reach proper intensity. Don’t hold back today.

Intended Stimulus

This WOD should feel extremely uncomfortable and very fast. It should sort of feel like a mile-long sprint.

By the end of this workout, the athlete should need several minutes to recover their breath and feel normal again.

Scaling Options

One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.

As needed, scale the skill level (see: Push-Up Scaling | Pull-Up Scaling) to prioritize speed. However, if the athlete can perform the movements as prescribed—even if done slowly—they should go Rx.

Beginner

For Time

  • 500 Meter Row
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Knee Push-Ups
  • 10 Ring Rows

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Functional Fitness Chipper Workouts 5 – Angie

For Time

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie”

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.

When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats. Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on.

Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least.

Intermediate

For Time

  • 60 Pull-Ups
  • 60 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Beginner

For Time

  • 50 Ring Rows
  • 50 Knee Push-Ups
  • 50 Sit-Ups
  • 50 Air Squats

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Workout 6 – Open 17.1

For Time

  • 10 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 20 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches (50/35 lb)
  • 15 Burpee Box Jump Overs

Time Cap: 20 minutes

Athlete must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.

Functional Fitness Chipper Workouts 7 – Filthy Fifty

For Time

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunge Steps
  • 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

How do you do the “Filthy Fifty” workout?

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

How do you score the “Filthy Fifty” workout?

This WOD is “For Time,” which means your score is the time it takes you to complete all the repetitions.

What is a good score for the “Filthy Fifty” workout?

– Beginner: 24-30 minutes

– Intermediate: 19-23 minutes

– Advanced: 15-18 minutes

– Elite: <14 minutes

What are some tips and strategy for the “Filthy Fifty” workout?

This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

What is the intended stimulus of the “Filthy Fifty” workout?

A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

What are some scaling options for the “Filthy Fifty” workout?

Intermediate Option

For time:

  • 50 Box Jumps (20/16 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (12/8 kg)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (33/22 lb)
  • 50 Back Extensions
  • 50 Wall Ball Shots (14/10 lb)
  • 50 Burpees
  • 50 Double-Unders

Beginner Option

For time:

  • 30 Box Jumps (16/12 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (8/4 kg)
  • 30 Walking Lunge Steps
  • 30 Hanging Leg Raises
  • 30 Push Presses (22/11 lb)
  • 30 Back Extensions
  • 30 Wall Ball Shots (10/8 lb)
  • 30 Burpees
  • 30 Single-Unders

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Workout 8 – Donny

21-15-9-9-15-21 Reps, For Time

  • Deadlifts (225/155 lb)
  • Burpees

With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9 Burpees, 15 Deadlifts & 15 Burpees, 21 Deadlifts & 21 Burpees.

Score is the time on the clock when the final Burpee is completed.

Tips and Strategy

The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief. Move smoothly and steadily. Here’s a rep scheme to try:

  • 21 Deadlifts: 12-9
  • 21 Burpees: Unbroken/Steady pace
  • 15 Deadlifts: 10-5
  • 15 Burpees: Unbroken/Steady pace
  • 9 Deadlifts: 9 (Unbroken)
  • 9 Burpees: Unbroken/Steady pace
  • 9 Deadlifts: 5-4
  • 9 Burpees: Unbroken/Steady pace
  • 15 Deadlifts: 5-5-5
  • 15 Burpees: Unbroken/Steady pace
  • 21 Deadlifts: 7-7-7
  • 21 Burpees: Unbroken/Steady pace

In the example above, the athlete does bigger sets at the beginning, and smaller sets towards the end. The goal, regardless of the partitioning, is to keep rest to a minimum.

Intended Stimulus

“Donny” should feel both mentally (ascending ladders are a mental hurdle) and physically (90 Burpees and 90 Deadlifts!) exhausting.

The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.

Scaling Options

Scale the load and/or the volume of “Donny” to prioritize a strong pace and minimal rest. If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight.

If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).

Beginner

12-9-6-6-9-12 Reps, For Time

  • Deadlifts (135/95 lb)
  • Burpees

Functional Fitness Chipper Workouts – 9

For Time

  • 50 Burpees
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 200 Air Squats
  • 400 metre Run
  • 150 Walking Lunges
  • 400 metre Run
  • 100 Push-Ups
  • 400 metre Run
  • 50 Burpees

With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last rep of Burpees is completed.

Tips and Strategy

Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD.

The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees—you’re almost at the finish line at that point.

Intended Stimulus

This WOD should feel long and gruelling.

Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue.

Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test. This WOD isn’t about going fast, but rather steadily chipping away at the movements.

If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.

Intermediate athletes should finish in 50-70 minutes.

Scaling Options

Most of the exercises are approachable by all skill levels, however the volume of the movements is high.

 Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.

Intermediate

For time:

  • 40 Burpees
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 160 Air Squats
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 40 Burpees

Beginner

For time:

  • 20 Burpees
  • 200-m Run
  • 30 Knee Push-Ups
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 50 Air Squats
  • 200-m Run
  • 40 Walking Lunges
  • 200-m Run
  • 30 knee Push-Ups
  • 200-m Run
  • 20 Burpees

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Functional Fitness Chipper Workouts 10 – Zachary Tellier

For Time

  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

With a running clock, complete the prescribed work as fast as possible (“For Time“).

Score is the time on the clock when the last round of Air Squats is completed.

How do you perform the “Zachary Tellier” workout?

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

How do you score the “Zachary Tellier” workout?

Score is the time it takes you to complete all the repetitions—650 reps in total.

What are the tips and strategy to use for the “Zachary Tellier” workout?

Keep a steady pace–a good strategy for any WOD over 20 minutes long.

And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honour fallen men and women, so work hard.

What is the intended stimulus for the “Zachary Tellier” workout?

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest.

If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

How do you score the “Zachary Tellier” workout?

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A

  • 10 Burpees
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 30 Air Squats

Beginner B

  • 10 Burpees
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 30 Air Squats

Functional Fitness Chipper Workouts

If you enjoyed these Functional Fitness Chipper Workouts then check out our Dumbbell Deadlift or HIIT Abs Workouts.