For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees
♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell
Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.
Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.
To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.
In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.
Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees
♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell
Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees
♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell
Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.
Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise
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Comments on 251108
136 Comments
20 burpee over the bar
23:42
60 kb swings-25#
20 Burpee’s over the bar
Six knee raises
34 V-ups
20 Burpee over the bar
100 wall balls w 14# ball to 10’ target: 30-25-24-21
15 burpees
50 KB swings (53#): 20-19-11
0 burpees
50 K2E: 10-10-10-8-6-6
0 burpees
17:23 8' wall balls
Rx 25:50
chippers like this make me feel like it’s my first CrossFit workout
Rx
34:31
23:12 rx
stoked to get back into some Crossfit workouts
10lb ball
25lb kb
Laying toes to bar
Subbed 2x18lbs dumbbell thrusters, 35lbs kettlebell
21:51
Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 laying toes to bar
20 burpees
♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
17:01.78
Wall balls 40 20 20
Bps step in out 20
Kb 26# Russian 60
Bps step in step out 20
Hanging knees 20 20
Bps step in step out 20
80 wb 12#
20 burpee
60 kb overhead 35#
20 burpee
40 knee to waist
20 burpee
Rxd 34:04
M44 /96kg
time 21 min
100 thrusters @ 10 kg kb
25 burpees
75 kettlebell swings @ 16 kg kb + thin black band
25 burpees
50 lying toes to bars
25 burpees
17:09
wall balls in sets of 20
kbs sets of 25
k2e went to hell --- finished with sets of 4
Sub wall balls for 45# barbell thrusters
Scaled to V-ups
19:36rx
Modified tho
RX
21:51
For time:
100 wall-ball shots
25 burpees
75 Russian kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees
♀ 12-lb medicine ball to a 9-foot target and a 35-lb kettlebell
16:44
Intermediate 20:18
25 b
75 kb 17kg
25 b
50 k2e
25 b
25:22
25 burpes
75 kb 16kg
25 burpees
50 Knees to chest
Couldn’t do last 25 burpees …
Should have done intermediate
27:10
RX: 21:51
28:42
22:37 RX
Intermediate Rx: 23:21.09
Had to kip to finish knees-to-chest movements near the end.
35lb kettlebell
Knees to chest/shoulder
23:04
20#
53#
Intermediate rep scheme w/ Knees-to-elbows
9kg medicine ball to a 10-foot target and a 24kg kettlebell
22:59
For time: 22:46min
100 wall-ball shots w/ 20#db to 10’
25 burpees
75 kettlebell swings @ 50# DB
25 burpees
50 knees-to-elbows
25 burpees
M41
Scaled: 18 lb medball, hanging knee rising
M 55/210/6’
Scaled and subbed. 20 burpees for all sets.
80 thrusters with a #20 dumbbell.
75 Russian kbs with a #53 kettlebell.
50 ktc.
17:14.
M 53/ 77kg/175
For time: 25:36min
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell
No medicine ball and kettebell, use barbell 20kg (44-lb) and dumbbell 24
kg (20-lb)
Rx
Wb -> dbs thrusters 12´s kg
24 minutes
50 lb DB
Intermediate reps
20# medball to 10ft target
35lb KB
K2Chest
17:41
M56
Intermediate version (scaled)
36:50
WB : 6 kg
KB : 10 kg
knees to chest
16:26
18# WB and 50# DB
56M
23:37
sub 35# BB thruster for WB
19:17
20lb WB, 8 foot target
50lb KB
KTE w/ straps
Rxd at the Y. One day late, as usual for Saturday workouts.
20:41.
WB:25-25-10’s
swings:15’s
KTE:10-10-8-2-5’s
broke the last set of burpees into 5’s, which added about 40s to a slightly over 120 s pace for those. Everything else under 5 minutes or close to 4 for the KTE.
shoulders are smoked!
kb 24 kg
wallball 9kg
Total time: 23 mins and 3 seconds
Db thrusters: 10kgs for the Ist 26 reps followed by 7.5 kgs for remaining reps
Burpees 25 x 4
Kb swings with 17.5 kgs ( could have gone higher)
Sit ups as there was no arrangement to hang.
Shoulders on fire.
Did some hip mobility and overhead mobility work before starting the workout
14# med ball
35# kb
Hangin knee raises
56 yo M/ 5'9"/ 147 lbs
Run 10 miles
1:35:32
rest 6 hours then today's WOD
29:12
as Rx'ed
Danggg
That's a lot Quinn! Great time after a long run.
Rx with plates for KB
24:42
That was just the pace that was happening today 🤷🏻♂️😮💨
19:51
19:35 RX
Nice work!
Rx’d: 20:54
Thought I could keep it under 20, but like Eason said, WBs killed everything else. Last set of burpees were more like collapsing on the floor and clawing back up.
WB sets 35-18-17-12-10-8 (something like that)
KBS sets 35-25-15
K2E sets 17-13-11-9
Great job, homie! WBs were rough.
Well done! Agree WBs were toughest hurdle!
Scaled: RX Quantity and movements, Scaled weights: 35M/20F KB, 18M/12F WB.
M38 - 39:06
F36 - 36:56
Great job! I like the name, garage gyms are the best!
Great job!
Female Rx but 20# med ball to 9 feet
It's weirdly mid 60s & sunny here, so outside & barefoot with clothesline pole for bar.
14:48
F:58
You smoked it, savage!
You crushed the hell outa this!
Wow! Great job.
Thanks all! Chippers like this are my wheelhouse. Except the WBs...such a simple & yet awful thing!
Rx 15:57
*10’s on Wall-balls (<5:00).
*15’s on Kettlebell Swings.
*5’s on Knees to Elbows.
**Starting with all those wall-balls made the rest of the Chipper brutal!
Agree, WB killed every else, like Round Up in the flower bed. Great work!
Awesome as usual!
Dang! Nice.
25 burpees 3.03
75 kettlebell swings 24kg 6.42
25 burpees 3.13
50 knees-to-elbows 6.22
26m43s
(Missed there was a last burpee round)
Rx: 31:50
Almost vomited on the last set of burpees. 🤮
But you didn't 😉
50 double DB FR Squats (15lbs)
25 burpees
75 Russian kettlebell swings (30lbs)
25 burpees
25 knees-to-elbows/lying toes to bar
25 burpees
22:44 😅🥴 oof
Way to modify as needed & still solid work! Nice job.
Intermediate'ish
20# ball 8 1/2' target
RKBS
abmat situp
20:38
m/55/180
Done after boxing class--shoulders were lit up!
I’ll bet! 🥊 Great job, Iron Mike
Nicely done!
Wow, after boxing too. Strong!
Rx
36:42
First Rx in quite a while
Congrats! May there be many more!
tiempos de ronda
R1 | 09:16 |
R2 | 01:34 | -462 s
R3 | 05:18 | +224 s
R4 | 02:06 | -192 s
R5 | 05:59 | +233 s
R6 | 01:37 | -262 s
Ø 04:18
Tiempo restante: 00:01 = 25:51
For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees
♂ 20-lb medicine ball to a 10-foot target and a 45-lb kettlebell
not gonna lie, that felt spicy today doing Rx.
34:35
23:42 RX
23:41
Intermediate but with 20# ball to 10’ target and DB instead of KB for swings
16:10
Only had the 20# ball and DBs at home. Chose intermediate mostly out of caution for the back, but it turned out I didn’t have much in the tank today anyway.
That’s a respectable time, good sir!
Still a great time & those swings are tougher with DBs. Nice work as always, especially after doing a BP w/o yesterday!
80 WB- 20#
20 1/2 burpees
60 Russian KN swings - 45#
20 1/2 burpees
40 K2e
20 1/2 burpees
25:48
Intermediate 18:40
Pace is key on this one
18#Wall Ball
35# KB
V ups
Beginner option: 14:46
20 kg for kettle bell
42 minutes
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees
Well, I complete it...
The time said 7:44 (uh, stopped during the workout at some point).
25:35
15 lbs dumbbell thruster/ #35/ regular sit ups
Rx 19:34 - shoulders were just smoked
Great job!
Well done!
Lungs were dying.
used 35# for dumbbell thruster (sub for wall balls) and 35# for dumbbell swings
15.30RX
Awesome!
Fantastic!
-25 DB thrusters (20’s)
-10 burpees
-20 KB swings
-10 burpees
-10 knees-2-chest
-10 burpees
12:02
28:10
Performed immediately following 251107
Intermediate+
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-elbows
20 burpees
♂ 20-lb* medicine ball to a 10-foot target and a 53-lb* kettlebell
19:00
Fantastic!
Very well done!
Excellent!