Coach Creation WOD
- AMRAP in 19 minutes
- From 0:00-8:00, EMOM of:
- 2 Asgard Complexes (2x20/16 kg)*
- Rest 3 minutes
- From 11:00-19:00, AMRAP of:
- Asgard Complexes (2x20/16 kg)*
- *1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift
See: Asgard Complex Demo
Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.
Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.
For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.
About the wod
Background: The Asgard strength complex is designed by Cavemantraining for the DVD and book Kettlebell Complexes Made Simple and is a unique kettlebell complex that includes several exercises not usually included in workouts.
Intended Stimulus: This is a full-body workout and it’s a requirement for the athlete to have a good deep squat before attempting the squat dead curl. The curling dictates the weight used in the WOD, one might be able to press a 32kg but one will not squat dead curl this weight. The rotation in the forearm that happens during the curl is something most will not be conditioned for, hence, start this WOD with a scaled weight the first time.
Strategy: In the first task it’s important to keep a moderate to slow pace that is just enough to finish with 20 to 15 seconds left to recover before the next minute. Take the time to get in to each position as required, especially the curl, don’t lean forward, keep the back straight, push the feet into the ground, this part is also great for people to work on good squat depth. As the second task is more for speed and you really want to make sure you keep good form, don’t be tempted to go with the same weight as you did in the first task. Make sure to check out the details breakdown of this kb complex in the video.