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by Rick Ellis

“30four30”

Coach Creation WOD

927 67
  • AMRAP in 30 minutes
  • 30 calorie Assault Bike
  • 30 Burpees
  • 30 calorie Row
  • 30 AbMat Sit-Ups

Set a 30-minute countdown clock and do the work in order as written.

Score is the total number of rounds completed in 30 minutes.

No scaling options needed as this is a low skill WOD. However, if you don’t have a bike or a rower, you could substitute the bike with a 400m run and the row with 40 air squats.

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Background: When I received my new Rogue Echo Bike for my garage gym I wanted to create a WOD that was simply long and tedious. I had no idea how long the bike calories would take to complete which also brought into question how long a round would take to complete. So knowing that I wanted a 30 minute WOD this just popped into my head. The title is in reference to 30 minutes, four movements, 30 reps each and it's a play on words for the ESPN show 30 for 30.

Intended Stimulus: This is a pure conditioning WOD that is intended to test your willingness to just put your head down and grind it out for 30 minutes.

Strategy: Slow and steady is the key to maximizing your rounds on this WOD.
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