For Time / Chipper
For Time (Chipper) is a HIIT protocol where the goal is to complete a prescribed workout as fast as possible, testing endurance and mental grit.
Updated
Introduction
"For Time" is a HIIT training format where work is prescribed and the goal is to complete it as fast as possible. The "Chipper" is a variant where you "chip away" at a long list of high-volume exercises. These formats test physical fitness and mental resistance.
Structure
- Simple For Time: One exercise, one volume. E.g., 100 burpees for time.
- Compound For Time: Descending scheme. E.g., 21-15-9 Thrusters + Pull-ups ("Fran").
- Chipper: Long sequential list. E.g., 50 box jumps + 50 KB swings + 50 push-ups.
Classic Examples
- "Fran": 21-15-9 Thrusters + Pull-ups.
- "Murph": 1 mile run + 100 pull-ups + 200 push-ups + 300 squats + 1 mile run.
Strategy
- Plan partition before starting.
- Negative split pacing: start conservative.
- Planned micro-rests.
Safety
- Always set a time cap.
- Scale workout to your level.
Target Audience
Intermediate to advanced. Excellent for testing progress and mental resilience.