Exploring the Chipper Orangetheory Class: A Detailed Look - OTF Workout Today (2024)

The Chipper at Orangetheory is a signature endurance workout that challenges participants through treadmill, rower, and weight floor exercises.

So what is The Chipper Orangetheory? The concept is pretty simple – start off with the longest efforts and gradually chip away with it until it is pretty much an all-out.

On the treadmill side, begin with an extended three-minute push, then decrease to a one-minute base. Your base pace will remain consistent at one minute throughout the entire block, with the duration of your push intervals gradually shortening. On the row side, then you start off with a 400-meter push row, and then you decrease every 50 meters. On the floor side, after you do the 400, you do 40 bodyweight exercises on the floor side, and then you hop back on the rower and decrease or take away 50 meters, go back to the floor, and take away five reps. So the goal is to chip away at every push, rower, and floor rep.

This high-intensity session aims to strengthen cardiovascular endurance and overall fitness levels, requiring participants to push their limits while maintaining form and control.

Let’s delve into the details of this exciting workout to understand what makes it so special.

The Chipper Orangetheory Workout Example

Treadmill: Pushing Boundaries in Endurance

Participants engage in a 22.5-minute treadmill session in 2G and 14 minutes in 3G, starting with longer pushes and gradually transitioning to shorter durations. While the base pace remains consistent, the challenge lies in increasing the intensity of the push, aiming to cover the maximum distance and improve cardiovascular endurance.

The Chipper Orangetheory 2g

Tread Block22.5 minutes

  • Goal: increase your push pace each round
  • 3 min push
  • 1 min base
  • 2.5 min push
  • 1 min base
  • 2 min push
  • 1 min base
  • 90 sec push
  • 1 min base
  • 75 sec push
  • 1 min base
  • 1 min push
  • 1 min base
  • 45 sec push
  • 1 min base
  • 30 sec push
  • 1 min base
  • 30 sec push
  • 30 sec base
  • 30 sec push
  • 30 sec AO
  • Collapse (member’s choice)

The Chipper Orangetheory 3g

Tread Block14 minutes

  • 3 min push
  • 1 min base
  • 2.5 min push
  • 1 min base
  • 2 min push
  • 1 min base
  • 1.5 push
  • 1 min base
  • 30sec push
  • 30 sec all out

Rower: Endurance and Intensity

On the rowing machines, the workout involves starting with a longer rowing distance and progressively decreasing the distance with each round. This challenges participants to maintain an increased intensity as the distances reduce, thus enhancing the endurance and power of the rower.

The Chipper Orangetheory 2g

Rower and Floor Block – 22.5 minutes

  • 40 x bench tap squats
  • 400m push row
  • 35 x bench straight leg raise
  • 350m push row
  • 30 x sumo squat to upright row
  • 300m push row
  • 25 x TRX low row
  • 250m push row
  • 20 total x high plank to low plank
  • 200m push row
  • 15 x chest fly
  • 150m push row
  • 10 total x full step up to bicep curl
  • 100m push row
  • If finished then repeat all exercises as a single block until the
  • finisher: 30 sec of squat jumps

The Chipper Orangetheory 3g

Rower and Floor Block14 minutes

  • 3 min to complete:
    • 30 squat jumps
    • 250m push row
    • Backwards lunge to torso rotation until time
  • 1 min to complete:
    • 100m all out row
    • Squat hold until time
  • 2.5 min to complete:
    • 25 squat jumps
    • 250m push row
    • Backwards lunge to torso rotation until time
  • 1 min to complete:
    • 100m all out row
    • Squat hold until time
  • 2 min to complete:
    • 20 squat jumps
    • 250m push row
    • Backwards lunge to torso rotation until time
  • 1 min to complete:
    • 100m all out row
    • Squat hold until time
  • 1.5 min to complete:
    • 15 squat jumps
    • 250m push row
    • Backwards lunge to torso rotation until time
  • 1 min to complete:
    • 100m all out row
    • Squat hold until time
  • 1 min to complete:
    • 10 squat jumps
    • 250m push row
    • Backwards lunge to torso rotation until time
    • 100m all out row
  • Last 30 seconds all out

Weight Floor: Building Strength and Stamina

The weight floor segment begins with the highest number of reps for each exercise, gradually decreasing the rep count as the session progresses. This approach aims to maintain a doable pace throughout the workout, encouraging participants to push their limits while maintaining form and control.

The Chipper Orangetheory 2g

Rower and Floor Block – 22.5 minutes

  • 40 x bench tap squats
  • 400m push row
  • 35 x bench straight leg raise
  • 350m push row
  • 30 x sumo squat to upright row
  • 300m push row
  • 25 x TRX low row
  • 250m push row
  • 20 total x high plank to low plank
  • 200m push row
  • 15 x chest fly
  • 150m push row
  • 10 total x full step up to bicep curl
  • 100m push row
  • If finished then repeat all exercises as a single block until the
  • finisher: 30 sec of squat jumps

The Chipper Orangetheory 3g

Floor Block14 minutes

  • 40 x bench tap squats
  • 40 x forward/backward jumps
  • 35 x bench straight leg raise
  • 35 x forward/backward jumps
  • 30 x sumo squat to upright row
  • 30 x forward/backward jumps
  • 25 x TRX low row
  • 25 x forward/backward jumps
  • 20 total x high plank to low plank
  • 20 x forward/backward jumps
  • 15 x chest fly
  • 15 x forward/backward jumps
  • 10 total x full step up to bicep curl
  • 10 x forward/backward jumps
  • If finished then repeat all exercises as a single block except for the jumps until the
  • finisher: 30 sec of squat jumps

How can I effectively complete the Chipper workout at Orangetheory?

Coach Amanda Pillai says,

“Some say pace yourself but if you do that then I see most not finish because it’s hard to know how fast you need to go. For reference in my 24 person class only 3 of us finished. Finishers were myself and 1 other into the bonus rounds and one other finished just in time.

Start on rowers (not treads) all 3 finishers started on rowers. I think another girl would have finished because she is badass but 1 she started on treads and 2 she tried to pace too much and time got away from her. Once you start on floor do not rest. You need to Go Go Go! However do not burn yourself out in the first row it should be at a base/push and then get just a little faster each row. This is an endurance day, not strength, so don’t go too heavy on your weights because you want to do quick reps.”

That is my advice if you really want to finish. My first time doing chipper I did not finish. I think I’ve done it 5 times now and completed it 4 times and gotten a little further into bonus rounds each time. I learned a lot after my first one.

However, even if you don’t finish it’s a great workout! Do your best and make a mental note how far you got and then the next time around try to beat it.

To Sum Up

The Chipper at Orangetheory is a workout that demands endurance, determination, and a willingness to push personal boundaries. Through carefully crafted treadmill, rower, and weight floor challenges, this specialty template aims to enhance cardiovascular strength, endurance, and overall fitness levels.

So, gear up and get ready to chip away at your limits with the electrifying Chipper workout at Orangetheory.

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  2. Does Orangetheory Have a Teacher Discount?
  3. Orangetheory Everest Workout: Template and Tips
  4. Pausing Your Orangetheory Membership: Policy and Fees Explained
Exploring the Chipper Orangetheory Class: A Detailed Look - OTF Workout Today (2024)
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