Rolling 100’s

A Chipper workout involves ‘chipping’ away at a list of exercises. Participants chip away until all repetitions are done.

For this drill you can use regular medicine balls or tough wall balls in place of dead balls. Of course the medicine balls will actually bounce so be careful of that. For the proper effect though, get some dead balls.

It’s very much a hands-off, self paced workout so you may need to crack the whip a bit.

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that the equipment is not all being used at once.

Dead ball weight

Beginners: 6kg ball

Intermediate: 6kg Females and 9kg Males

Advanced: Same as intermediate but doing jumping slams

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Option 1	Option 2
1. Dead ball slams x1002. Jump squats 3. Dead ball slams x80 4. Sea turtles 5. Band rows 6. Dead ball slams x60 7. Ball sit ups 8. Dead ball slams x40 9. C2D Push ups 10. Band rows 11. Dead ball slams x20 12. Squats	1. Dead ball slams x1002. Jump squats 3. Dead ball slams x80 4. Ball sit ups 5. Dead ball slams x60 6. C2D Push ups 7. Band rows 8. Dead ball slams x40 9. Squats 10. Dead ball slams x20 11. Sea turtles 12. Band rows

Notes:

• Yes, band rows should be in there twice.
• C2D = chest to deck
• Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
• Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.