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by Grant Landreth


Coach Creation WOD

9.0K 149
  • 21-15-9 Reps for Time of:
  • Pull-Ups
  • Ring Dips
  • Back Squats (135/95 lb)
  • Start each round with a 600 meter Run

Perform back squats from a rack.

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namesake photo

This “Adonis” benchmark WOD is named for the Ancient Greek Adonis. According to the creator of the workout, Grant Landreth, founder and head coach at AdonisFit: “this workout is as brutal and beautiful as its namesake. Meant to rip your body apart as quickly as possible as Adonis did the boar on his hunts. The workout is fast paced, intense and can be scaled to any level athlete. The rep scheme [descends] to challenge the small muscles in the arms and legs through fatigue. Don’t let this workout fool you it is quick and painful.”

Landreth said, “I was looking to create a WOD that demonstrated my style of work outs and…training principle.” He originally submitted the workout to WODwell on July 1, 2017

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