Chipper

Formule

Exemple

Chipper: 50 wall balls, 40 sit-ups, 30 box jumps, 20 burpees, 10 devil press. An athlete works through the list top to bottom without repeating any movement, finishing in 14:22. A second athlete hits a 15-minute time cap partway through the burpees — their score is logged as total reps completed rather than a finish time, since they didn't finish the list.

Comment Afitpilot l'utilise

Afitpilot logs Chipper results as either a finish time (if the list was completed) or total reps completed against the prescribed list (if a time cap was reached first). Like the other WOD formats, this is excluded from planned volume/tonnage totals since there's no repeated-round structure to compare against — the finish time or rep count is the scorecard.

Chipper in practice

Limites connues

• •A long chipper blends many different fatigue types (grip, legs, cardio) into a single score, which makes it hard to tell from the result alone which movement was the actual bottleneck.
• •Because each movement appears only once, there's no within-workout repeat to gauge pacing consistency the way multi-round formats allow — a single bad patch on one movement affects the whole score with no chance to recover pace elsewhere.
• •Comparing chipper times across sessions is only meaningful if the movement list and loads stayed identical — unlike AMRAP or EMOM, changing even one movement in the list makes the score not directly comparable to a previous attempt.

Science Context

Chippers don't correspond to a specific studied training protocol the way Tabata does — they're a programming convention from the CrossFit and functional-fitness world for testing broad work capacity across multiple movement patterns and energy systems in one long effort. The appeal is practical: a chipper stresses grip, legs, and cardio sequentially rather than repeatedly, which surfaces which movement pattern is the athlete's actual limiter in a way that a single-movement AMRAP or EMOM cannot.

Termes liés

• AMRAPA conditioning format where you complete as many full rounds (or reps) of a prescribed set of movements as possible within a fixed time cap. AMRAP flips the usual work-then-rest structure: instead of a target number of rounds at an unknown pace, you fix the time and let the round count be the outcome — the score is the honest measure of how much work you produced.
• EMOMA conditioning format where you perform a prescribed set of reps at the start of every minute, then rest for whatever time remains before the next minute begins. EMOM trades AMRAP's pacing freedom for a forced rhythm — the clock, not your own judgement, decides when the next round starts.
• TabataA high-intensity interval format of 20 seconds of maximal effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total per exercise). Tabata is one of the few interval structures with a specific named research study behind its exact timing — the 20/10 split isn't an arbitrary convention, it's what the original protocol tested.
• RPE (Taux d'Effort Perçu)Une échelle auto-déclarée de 1 à 10 mesurant la difficulté d'une série. En entraînement de force, le RPE est ancré aux « reps en réserve » (RIR) : RPE 10 signifie que vous ne pouviez plus faire une rep, RPE 8 signifie qu'il vous restait environ 2 reps, RPE 6 environ 4 reps en réserve.
• RIR (Reps en Réserve)Le nombre estimé de répétitions supplémentaires que vous auriez pu effectuer avant d'atteindre l'échec musculaire. Le RIR est l'ancre inverse du RPE : RIR 0 = RPE 10 (échec), RIR 2 = RPE 8, RIR 4 = RPE 6.