A full-body partner chipper: ten exercises of 50 reps, shared between two people, with a 200 m run together after each one.
FormatFor time, teams of 2
Duration40 min cap
LevelAll levels
FocusFull body
The workout
10 x 50 + 200 m
For time, split as you like
- 50 push ups
- 50 ring rows or pull ups
- 50 goblet squats
- 50 hanging knee raises
- 50 overhead plate lunges
- 50 DB shoulder press
- 50 calories
- 50 box step ups
- 50 KB swings
- 50 burpees
Programmed by our coaches for the CrossFit W Bootcamp class on Wednesday 20 August 2025.
Stimulus
Target effort: RPE 7 out of 10
Steady and continuous. With a partner, you can keep a good pace for the full 40 minutes.
The runs together are short active recovery, not a race.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | Solo: 25 reps per exercise and a 100 m run. Knee push ups, step ups to a lower box. |
| Intermediate | As written. |
| Pro | Heavier dumbbells and kettlebell, pull ups instead of ring rows, toes to bar instead of knee raises. |
Coach notes
- Switch every 10 reps on the hard exercises, more on the easy ones.
- Overhead plate lunges: arms locked out, ribs down.
- Shoulder press: squeeze your glutes so you do not lean back.
- Talk to each other. A good team decides the splits before every exercise.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
Rings or pull up barKettlebellWeight plateDumbbellsBoxRow, ski or bike
Why this workout works
Ten different exercises train every major muscle group in one session.
Working with a partner keeps the intensity high and the mood good, which is exactly what bootcamp is about.
Train with us in Schoten
Do this workout with a coach
Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.
Book your 3 free classes →