Coach Creation WOD
- AMRAP in 20 minutes
- First, 50-40-30-20-10 reps For Time of:
- Kettlebell Swings (53/36 lb)
- Then, in the remaining time, AMRAP of:
- Air Squats
On a 20-minute clock, perform the prescribed work in the order written. The sequence of the workout is 50 reps of Push-Ups followed by 50 reps of Kettlebell Swings, then 40 of each, 30 of each, and so on down to 10 reps of each. Use the remaining time to perform as many Air Squats as possible.
Score is the total number of repetitions completed before the 20-minute clock stops. If you complete all the reps of Kettlebell Swings and Push-Ups, your score will be 300 + the number of Air Squats completed.
Tips and Strategy
Here’s some strange advice…don’t pace yourself. Speed is the name of the game. You’ll need to control your breathing to be able to consistently generate power. Try to go unbroken on the Kettlebell swings and take your breaks during Push-Ups.
The trick is this workout isn’t over when you think it is. You’ll need to have something left in the tank for Air Squats to post your best score. If you don’t have a Kettlebell, a Dumbbell works just as well.
With this WOD, we want to test our strength-endurance and ability to consistently generate power. Which one gives out first? You should be breathing heavy at the end of the swings and push-ups, but still have the energy to do Air Squats.
Intermediate athletes should be able to perform the workout as programed but will have less time to do Air Squats. Beginners should start with 30 reps and use a lighter Kettlebell. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.