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by Ben Bergeron

“Chip Chip”

Home Gym WOD

3.6K 101
  • For Time:
  • 100 Sit-Ups
  • 90 Dumbbell Suitcase Deadlifts (50/35 lb)
  • 80 Russian Twists (each side)
  • 70 Up Downs
  • 60 Alternating Box Step-Ups (24/20 in)
  • 50 Bench Dips
  • 40 Dumbbell Goblet Thrusters (50/35 lb)
  • 30 Alternating Crab Kicks
  • 20 Inverted Burpees
  • 10 Wall Walks
  • Every 3 minutes, perform:
  • 5 Burpees
  • 15 Air Squats
  • Time Cap: 39 minutes

With a running clock, as fast as possible perform the prescribed work in the order written. Every 3 minutes, perform 5 Burpees and 15 Air Squats before continuing where you left off.

Score is the time on the clock when the workout is completed.

Movement Standards

Dumbbell Suitcase Deadlift: This is a variation of the standard Deadlift wherein the athlete will hold a Dumbbell on one hand and perform a single-arm Deadlift.

Up Down: This is a variation of the standard Burpee. Perform a standard Burpee without the Push-Up and stand up to full extension from the Plank Hold. This counts as one rep.

Alternating Crab Kick: Sit on the ground with heels planted on the floor and both hands behind you with the fingers facing backward. Lift the hips off the ground and kick your left leg up, then the right leg. This counts as one rep.

Scaling Options: Pick a weight on the light to the moderate side to be able to get big sets in this one.

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Background: “Chip Chip” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features a chipper of 12 movements.

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