Welcome to the 480 Rep CrossFit Chipper Workout Challenge.
As you might have noticed by now, we do enjoy longer workouts and do them on a regular basis.
This training session will take you through twelve exercises that combine the best of bodyweight and dumbbell exercises.
Not to worry, you will have video demonstrations to make sure to perform the exercises correctly and a few different strategies on how to approach this chipper.
In case you are curious to find out why I’m such a big fan of bodyweight, dumbbell, and kettlebell exercises, click on the links and learn about the benefits of the different exercises and what type of exercises you can actually do.
Let’s start with the challenge.
Warmup
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
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If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
480 Rep CrossFit Chipper Workout Challenge
2 Rounds of:
20 x Dumbbell Curl into Press
20 x Dumbbell Deadlift
20 x Pull-ups
20 x Dumbbell Snatch
40 x Situps
20 x Push-Ups
20 x Dips
20 x Dumbbell Clean & Jerk
40 x Russian Twist
20 x Pistols
20 x Dumbbell Split Squat
20 x Burpee into Goblet Squat
(click on the links for movement demonstration)
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Pin it if you enjoyed the workout.
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How to approach it?
Don’t get fooled by the 2 rounds.
It’s still 240 reps that you will perform per round.
The number of reps is something that a beginner shouldn’t attempt in my opinion.
So before you start this training session, please be honest with yourself and your current fitness level.
The two approaches I would suggest to you for this workout:
- Go unbroken on each set of exercises and take a little longer breaks in between the different exercises. If you have high muscle endurance and good conditioning this might be the right strategy for you.
- If you are unsure that you can sustain the number of reps unbroken, go ahead and split each set of 20 up into either two or three sets.
- I usually go for two sets of 12/8 or 11/9. This gives me a little bit of a mental edge after completing the first set because, in my mind, I have already completed the majority of the work.
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Scaling options
Before you go ahead and scale the movement, think of reducing the reps first.
You can go for 18/16/15/12 reps, whatever feels good and comfortable for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Dumbbell Curl into Press: an option would be to leave out the dumbbell, split the movement into a banded curl and a banded press
- Dumbbell Deadlift: if the weights are too much for you, you can do a bodyweight good morning or do banded good morning for some more resistance
- Pull-ups: an option would be either the inverted bodyweight row, dumbbell bend-over-row, or a banded bend-over-row
- Dumbbell Snatch: an alternative would be the dumbbell clean and press or dumbbell clean and jerk which breaks up the movement into two parts
- Situps: an alternative can be basic bodyweight planks
- Push-Ups: if you struggle with regular push-ups, go ahead and try knee push-ups
- Dips: if dips are too challenging, don’t change the movement but bring your legs closer to your body which reduces the weight you have to push up
- Dumbbell Clean & Jerk: if you are struggling with this movement, separate it into a regular clean and a press
- Russian Twist: to scale this movement, just put your feet on the ground
- Pistols: an option would be bodyweight split squats or bodyweight lunges
- Dumbbell Split Squat: if the dumbbell is too much, perform a bodyweight split squats
- Burpee into Goblet Squat: an option to scale is to separate the two movements or just go with either a burpee only or a goblet squat only
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Cooldown
After you finished the training session, make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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