Ten movements, counting down from 100 to 10. The burpees every 5 minutes keep you honest, and the end is always in sight.
100 to 10
- 100 calories, machine of choice
- 90 alternating shoulder taps
- 80 walking lunges
- 70 jumping jacks
- 60 alternating mountain climbers
- 50 sit ups
- 40 ring rows
- 30 jump squats
- 20 hanging leg raises
- 10 shuttle runs (10 m)
Programmed by our coaches for the CrossFit W Bootcamp class on Wednesday 25 March 2026.
Target effort: RPE 7-8 out of 10
A steady grind. The first 100 calories should feel easy, otherwise the rest becomes very long.
The burpees every 5 minutes are a short spike. Get them done and go straight back to work.
| Level | How to do it |
|---|---|
| Beginner | Halve all reps (50, 45, 40 and so on), 5 burpees every 5 minutes, knee raises instead of leg raises. |
| Intermediate | As written. |
| Pro | As written with 15 burpees every 5 minutes. |
- Start the burpees at 5:00, 10:00, 15:00 and so on, wherever you are in the chipper.
- Mountain climbers: hips low, shoulders over your hands.
- Leg raises: control the way down, no swinging.
- Split the big numbers into sets of 10 to 20 with short breathers.
A chipper with a fixed interval challenge trains your conditioning and your mental game: you keep going while the clock keeps interrupting you.
Lots of core work (shoulder taps, mountain climbers, sit ups, leg raises) without a separate core block.
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 →