Workouts

Competition / workouts

Long chippers, heavy barbell tests and interval formats taken from competition floors and past online qualifiers.

Competition workouts11

For time30 min capFilthy Fifty50 reps of 10 movementsEMOMFight Gone Bad3 rounds of five one-minute stations, scored on repsLadder30 min capLindaA descending ladder of deadlift, bench press and cleanFor time20 min capKing KongHeavy deadlifts, muscle-ups, squat cleans and handstand push-upsAMRAP20 minThe ChiefFive 3-minute AMRAPs with a minute of rest betweenStrengthFunctional TotalYour best back squat, shoulder press and deadlift, added upAMRAP14 minOpen 23.1Row, toes-to-bar, wall balls, clean and jerks, muscle-upsLadderOpen 14.521-18-15-12-9-6-3 thrusters and bar-facing burpeesFor time40 min capOpen 17.510 rounds: 9 thrusters, 35 double-undersIntervalsTabata Something ElseTabata intervals across four bodyweight movementsFor time10 min capBaselineRow, air squats, sit-ups, push-ups and pull-ups

What they test

Chippers

Filthy Fifty, Open 23.1 and Baseline: a long list of movements and the patience to keep moving.

Heavy barbell

King Kong, Linda and the Functional Total: strength under fatigue, or just strength.

Intervals

Fight Gone Bad, The Chief and Tabata Something Else: repeatable output against the clock.

Running your own? How to run a gym throwdown and Fiz for events cover the format, scoring and entries.

Using them to prepare for competition

These workouts are useful whether or not you compete, because they test the skills a competition floor asks for: pacing a long chipper, moving a heavy bar when tired, and producing the same output round after round.

Chippers. Break the big sets early, before you need to. In Filthy Fifty, fifty reps of ten movements, steady sets of 10 to 15 through the whole list beat an unbroken start followed by singles.

Heavy barbell. Warm up properly to your working weight, and know which lifts you will take in advance. In King Kong and Linda, a missed heavy rep costs far more than a planned rest.

Intervals. In Fight Gone Bad and The Chief, aim for every round to score close to the first. A big first round with a collapse after it scores less than an even effort.

Practise like it counts. Ask a friend to judge to the standards, including full range on every rep. If you are entering an online competition, film from an angle that shows the whole movement. How online competitions work covers scores and video, and organisers can run their own on Fiz for events.

Mistakes to avoid.

  • Grinding a failed heavy rep instead of dropping the bar and resetting.
  • Misreading the standards and losing reps to no-reps you could have avoided.
  • Skipping a warm-up between workouts on a day with several events.

Questions

How to log a score →
What is a chipper?
A chipper is a long list of movements done once through, chipping away at each one before moving to the next. Filthy Fifty, 50 reps of ten movements, is the classic example.
How is Fight Gone Bad scored?
Three rounds of five one-minute stations with a short rest after each round. Your score is the total reps across all stations and rounds.
How should I prepare for a competition?
Practise the movements you are weakest at, rehearse the workouts if they are released early, and plan your pacing before the day. How to train for your first fitness competition covers a ten-week plan.

Log them in Fiz

Every workout here is free in the Fiz app on iOS and Android, with a leaderboard on each one. Log your score and see where you rank.

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