Workout Description

Why This Workout Is Hard

This chipper blends very heavy barbells with elite gymnastics. Using the framework: low work density (≈9.7 units/min) maps to 20 points, movement complexity averages ≈68.6, and a long time domain (30+ minutes potential) maps to 75. Base score ≈51, placing it in “Hard.” Expect long rests, skill bottlenecks, and heavy legs/shoulders, even for capable athletes.

Benchmark Times for Feeling Chipper

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across upper body pressing, pulling, and legs. Expect shoulder and leg fatigue to accumulate, demanding sustained output over many demanding sets.
• Strength (7/10): Very heavy barbell work at 185/125 lb in multiple movements requires solid absolute strength and midline stability, especially under fatigue.
• Power (7/10): Hang power cleans and box jumps reward explosive hips. Generating force efficiently while fatigued is key to keeping barbell sets productive.
• Flexibility (6/10): Front rack, shoulder flexion, and overhead positions are challenged by handstand work and squats. Adequate thoracic and hip mobility is essential for safe positions.
• Endurance (4/10): Long overall duration challenges breathing, but no dedicated monostructural piece. The effort is intermittent with frequent breaks for skill and heavy lifts rather than steady-state cardio.
• Speed (3/10): This is not a sprint. Most athletes will pause between sets, chalk up, and manage pacing rather than cycle reps at high speed.

Scaling Options

Scale to: 155/105 lb and 12–15 Muscle-Ups (or 30 C2B + 30 Ring Dip) • 135/95 lb, 150 ft HS Walk (or 300 ft Bear Crawl), 20 Kipping HSPU • 115/75 lb, 20 Pull-Up + 20 Ring Dip, 120 ft HS Walk (or 6 Wall Walk)

Scaling Explanation

These options maintain the chipper flow and primary stimuli—heavy barbell positions and advanced pressing/pulling—while adjusting strength and skill demands to keep athletes moving within the intended time domain.

Intended Stimulus

A long, grindy chipper with deliberate pacing. The stimulus is shoulder-dominant with heavy legs. Push steady sets on gymnastics, keep the barbell in manageable chunks, and move with purpose between stations. You should feel tested by skill under fatigue and challenged by heavy barbell positioning rather than redline breathing.

Coach Insight

Pace the gymnastics—quick, sustainable sets from the start. Break the barbell early before it forces you to. Transitions matter: move immediately, then shake out briefly before starting reps. The ONE tip: protect your shoulders—stop sets before failure. Common mistakes: opening too big on muscle-ups or HSPU, resting too long before picking up the bar, and sloppy front rack positions.

Benchmark Notes

This is a for-time test. Level 1 athletes are likely near the 45-minute cap; intermediate L5 athletes around 34 minutes; advanced L9 athletes near 26 minutes. Faster times require unbroken or near-unbroken sets on gymnastics and confident barbell cycling at 185/125 lb with minimal chalk and transition breaks.

Modality Profile

The workout is predominantly gymnastics: muscle-ups, handstand walk, and deficit handstand push-ups drive the timeline, with box jumps adding more bodyweight work. Three barbell elements account for the weightlifting portion. There is no dedicated monostructural segment.

Similar Workouts to Feeling Chipper

If you enjoy Feeling Chipper, you might also like these similar CrossFit WODs:

• Thanksgiving Throwdown (92% similar) - EMOM for 30 minutes Complete 5 Rounds of Each Movement: 5 Front Squats (75% BW) Rest in 1 minute. 5 ...
• Big Sexy (92% similar) - 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4...
• Brutus (90% similar) - For Time 1-2-3-4-5-6-7-8-9-10 reps of: Hang Power Cleans (40% BW) Overhead Squats (40% BW) Ring Dips...
• 31 Heroes (90% similar) - AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Cl...
• Luke (90% similar) - For time: 400 meter Run 15 Clean-and-Jerks (155/105 lb) 400 meter Run 30 Toes-to-Bars 400 meter Run ...
• Dae Han (90% similar) - 3 Rounds For Time 800 meter Weighted Run (45/35 lb barbell) 3 Rope Climbs (15 ft) 12 Thrusters (135/...
• Enis (90% similar) - AMRAP in 31 minutes Buy-In: 51 Burpees Then in the remaining time, AMRAP of: 3 Bear Complexes (135/...
• Split Chipper (90% similar) - For Time 21 Weighted Pistols (65/45 lb dumbbell) 15 Clean-and-Jerks (185/135 lb) 9 Muscle-Ups 15 mi...

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