No Ads (Upgrade)
by Rick Ellis


Coach Creation WOD

1.1K 41
  • For Time
  • 2,000 meter Row
  • 100 Weighted Box Step-Ups (20/14 lb weight vest)
  • 50 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. The weight vest is only worn on the box step ups.

Score is the time it takes to complete the workout.

Tips and Strategy:

Do what you can to get the work done with as few breaks as possible. You can go pretty hard on the Rower and then just do your best to keep a good steady pace on the rest of the work.

Intended Stimulus:

Quick conditioning workout. Less than 20 minutes is a good time but 15 or less is a great time!

Scaling Options: Scale (up or down) the weight for the Weighted Box Step-Ups as needed.

No Ads (Upgrade)
No Ads (Upgrade)

<strong>Background:</strong> This workout was just a random workout for my weekly programming but I liked so much I wanted to name it and use it as a "benchmark' WOD for my clients. The 2150 is just adding up the rep count but when you look up the meaning of 2150 on the numerology web site, here's what it says: "…the message relates to the field of money and work and says that It is worthy of respect if you managed to find yourself in work and are putting your heart and soul into it. This is the basis of a well-being not only on the material but also on any other level of life. Continue to improve your skills so that the Universe could notice your efforts and appreciate them. Then the well-deserved reward will not pass you by." I thought it was pretty appropriate.

No Ads (Upgrade)
No Ads (Upgrade)