Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the workout's structure creates significant fatigue through high volume (320 total reps) and strategic placement of burpees. The 10 burpees between each movement act as a metabolic disruptor, preventing recovery and maintaining high heart rate. The descending/ascending rep scheme with push-ups and pull-ups in the middle creates a challenging midpoint when athletes are most fatigued.

Benchmark Times for Time to Get Chipper

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple muscle groups are tested with high-rep schemes. The combination of legs, core, and upper body work with recurring burpees creates significant muscular endurance demands.
• Endurance (8/10): High-volume bodyweight movements combined with repeated burpees create sustained cardiovascular demand. The length and continuous nature of the workout challenges aerobic capacity significantly.
• Speed (7/10): Quick transitions between movements and maintaining a fast cycle rate on burpees is crucial for good times.
• Power (4/10): Burpees require some explosive movement, but the high volume means most reps will be performed at submaximal power output.
• Flexibility (3/10): Basic mobility required for squats, lunges, and burpees. No extreme ranges of motion needed, but hip and ankle mobility important.
• Strength (2/10): Exclusively bodyweight movements that test relative strength endurance rather than maximal strength. Pull-ups are the only movement requiring significant strength.

Movements

• Push-Up
• Air Squat
• Walking Lunge
• Burpee
• Sit-Up
• Pull-Up

Scaling Options

Air Squats: Reduce to 30/40 reps or use box for depth. Push-ups: Elevate hands on box/bench or do from knees. Pull-ups: Ring rows or banded pull-ups. Burpees: Step-back version or eliminate jump. Sit-ups: Crunches or V-ups with reduced reps. Walking Lunges: Reduce to 20 steps or do stationary alternating lunges. Overall volume can be reduced by 25-50% while maintaining movement pattern.

Scaling Explanation

Scale if you cannot perform 20+ air squats unbroken, 10+ strict push-ups, or 3+ strict pull-ups. Target completion time is 15-25 minutes. Maintaining movement quality is crucial - scale to keep form through entire workout. If burpees become sloppy or pull-ups require excessive kipping, scale immediately. Better to reduce volume and maintain intensity than push through with compromised mechanics. Athletes should be able to speak in short phrases throughout - if completely breathless, intensity is too high.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements. Primary focus is on muscular endurance and mental toughness. The descending-ascending pyramid structure with burpee 'bookends' creates sustained discomfort while testing whole-body conditioning. Movement complexity is low, but volume is high.

Coach Insight

Break larger sets early - aim for 3-4 sets on air squats (20-15-15 or 15-15-10-10). Keep burpees steady but deliberate; they're your limiting factor. Maintain consistent pace on sit-ups and lunges to avoid burning out. For push-ups, sets of 5-7 reps will prevent form breakdown. Pull-ups are positioned mid-workout when fatigue is highest - consider 3-4-3 breakdown. Don't rush transitions but don't rest unnecessarily. The second half will feel significantly harder; resist urge to slow down.

Benchmark Notes

This is a bodyweight chipper with 350 total reps. Most similar to Angie (400 reps) but with burpees added and movement variety. Breaking it down: 1. Air Squats (50): ~1.2s/rep = 60s 2. Burpees (10): ~3.5s/rep = 35s 3. Sit-ups (40): ~1.5s/rep = 60s 4. Burpees (10): ~4s/rep (fatigue) = 40s 5. Walking Lunges (30): ~2s/rep = 60s 6. Burpees (10): ~4.5s/rep = 45s 7. Push-Ups (20): ~1.5s/rep = 30s 8. Burpees (10): ~5s/rep = 50s 9. Pull-Ups (10): ~2s/rep = 20s 10. Burpees (10): ~5.5s/rep = 55s Then reverse order with increased fatigue multipliers. Transitions between movements: ~8-12s each x 16 transitions = ~160s Using Angie (15-25 min) as anchor but adjusting down slightly due to fewer total reps despite burpee fatigue factor. Final targets: L10 (Elite): 9:00 (540s) L5 (Intermediate): 18:00 (1080s) L1 (Beginner): 30:00 (1800s)

Modality Profile

All 6 movements (Air Squat, Burpee, Sit-Up, Walking Lunge, Push-Up, Pull-Up) are bodyweight/gymnastics movements. Air Squats, Lunges, and Burpees are lower body gymnastics. Push-Ups and Pull-Ups are upper body gymnastics. Sit-Ups are core gymnastics. With no weighted implements or monostructural cardio, this is 100% gymnastics.

Similar Workouts to Time to Get Chipper

If you enjoy Time to Get Chipper, you might also like these similar CrossFit WODs:

• Marco DiFranco (85% similar) - For Time 50-40-30-19-12 reps of: Burpees Air Squats Push-Ups Sit-Ups At the end of each round, perf...
• Living Room Mash 10 (85% similar) - For Time 66-54-42-30-18 Sit-Ups 33-27-21-15-9 Burpees Over Object 66-54-42-30-18 Jumping Squats...
• Mark Klement (85% similar) - 74-44-11 Reps for Time Burpees Push-Ups Sit-Ups Air Squats...
• Stimulus Travel WOD 2 (85% similar) - 10 Rounds for Time 10 Sit-Ups 10 Burpees...
• Vaca (85% similar) - 5 Rounds for Reps Max Push-Ups Max Air Squats 10 Burpees Rest 1 minute...
• Stimulus Travel WOD 13 (85% similar) - For As Long As Possible From 0:00-3:00, 2 Rounds of: 10 Push-Ups 10 Jumping Squats Then, from 3:00-...
• Locked Up (85% similar) - 40-30-20-10 Reps for Time Unbroken Burpees Unbroken Air Squats...
• Living Room Mash 1 (85% similar) - 50-40-30-20-10 Reps for Time Burpees Air Squats Push-Ups Sit-Ups...

These WODs similar to Time to Get Chipper share comparable training demands, time domains, and movement patterns.