Coach Creation WOD
- 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.
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.
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.
About the wod
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.