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by Rick Ellis

“30four30”

Coach Creation WOD

2.2K 108
  • 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.

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

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.

Scaling Options

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.

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