HOW TO PROGRAM CHIPPER WORKOUTS
Programming Chippers
Writing effective and creative exercise programs is a craft. You develop this craft by sculpting your skillset and technique through hours of practice. To refine it even further, you experiment with variation in your prescriptions. Getting caught in a rut of writing the same programs can be easy to fall in to but can halt your positive growth. The key to keeping your craft fresh and inspired is to introduce new variations to the way you write programs.
One variation you can use when designing metabolic conditioning is the chipper. This article is going to lay out three different ways to prescribe chippers to provide you with plenty of creative inspiration.
What you prescribe in chipper variations will depend on a client’s capabilities and starting point. Learn the OPEX Assessment to gather this information in the free guide Assess Like an OPEX Coach.
WHAT IS A CHIPPER?
Chippers are workouts with multiple exercises back to back. The exercises are completed in the order in which they are written. These workouts challenge a client’s ability to self-pace because the pacing strategy will change from exercise to exercise.
A client must learn to break each exercise movement, when necessary, into sets with short rest to complete the chipper as efficiently as possible. Creating variations in workouts will continuously give you new tools that you can bring with you into any design structure. More variation in training experiences will lead to greater development for you as a coach.
CHIPPER WORKOUTS:
Descending:
For time:
60 Calorie Row
50 Double Unders
40 Wall Balls
30 Push-Ups
20 Turkish Get-Ups
10 Overhead Squats
5 Muscle-Ups
This chipper variation decreases the number of repetitions per set while increasing the difficulty of the skill in each movement. The client will be challenged by more complex movements as they work through the descending piece.
This style of chipper challenges a client on two levels:
Their ability to plan how to break up each movement pattern, knowing each movement will be more challenging as they progress
Their ability to accomplish complex movements while under fatigue
Ascending:
For time:
10 Strict Pull-Ups
15 Strict Handstand Push-Ups
20 Strict Knee to Elbows
25 Kipping Handstand Push-Ups
30 Kipping Pull-Ups
35 Kipping Ring Dips
40 Ring Rows
45 Push-Up
This chipper variation increases the number of repetitions while reducing the skill complexity in each movement. The muscle contractions involved in each movement transition from slow and tough to fast and easy.
This style of chipper challenges a client’s muscle fatigue threshold, as each movement will become more challenging as the fatigue curve rises.
Down and Back:
For time:
80 Double Unders
60 Air Squats
40 Burpees
20 Calorie Assault Bike
10 Rope Climbs
20 Calorie Assault Bike
40 Burpees
60 Air Squats
80 Double Unders
This chipper variation has a client work through different exercises with descending repetitions, followed by ascending repetitions back to the first exercise.
This style of a chipper is a great way to challenge a client to match how they paced the first half of the workout during the second half. They will have an idea of what each exercise will feel like and can use this experience to implement a plan as they work their way back to the starting point.
Exercise program design takes time to perfect, we get it! But by always learning and refining your craft you will slowly get better over time. That’s why we created the Professional Coaching Blueprint–a free course designed for coaches looking to improve their programming skills. Sign up now and become the coach you’ve always wanted to be.
