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All-Pro chipper

6 Aug 2026 · Chipper + rounds · 55 min · Pro

For time
work through the list once, as fast as you can; the clock counts up.
Rounds
do the whole list, then start again, for the given number of rounds.

Chipper · for time

1Run 500 m
2Farmers carry 100 m Pro
3SkiErg 500 m
4Sled push 25 m Pro
5Sled pull 25 m Pro
6Burpee broad jumps 40 m
7Row 500 m
8Lunges 50 m Pro
9Wall balls 50 Pro
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Equipment: SkiErg, Rower, Sled, Farmers handles, Wall ball

One long chipper at Pro weights, then ten short run-and-burpee rounds.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Quadsmain in 6, also in 3
  2. Hamstringsmain in 2, also in 7
  3. Calvesmain in 3, also in 5
  4. Shouldersmain in 3, also in 4
  5. Glutesmain in 5, also in 4
  6. Chestmain in 2, also in 1

Hardly touched: Biceps, Triceps, Obliques, Adductors, Traps, Lower back, Upper back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)