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by Dorian Medina


Coach Creation WOD

6.4K 326
  • 3 Rounds for Time
  • 800 meter Run
  • 40 Air Squats
  • 30 Walking Lunges
  • 20 Burpees
  • Wear a Weight Vest (20/14 lb)
  • Time Cap: 25 minutes

Score is time to complete the 3 rounds. If not completed within the 25-minute time cap, score will be the number of reps completed each round. Only count the air squats, walking lunges and burpees. One round is equal to 90 reps.


If 2400M total is too much for you, scale down to 1200 meter run! If 120 total squats is too much scale the reps down to 20 Squats per round!

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Background: I created this workout on a day where my upper body was very sore so I wanted to focus on leg endurance while also adding in some burpees to get blow flow to my upper body!

Intended Stimulus: Aerobic Workout focused on leg endurance and lactate build-up from the leg movements! Give yourself a goal of finishing 8 minutes per round!

Strategy: Recover on the run in rounds 2 and 3, push a little hard on your opening 800M run! Keep a steady pace on your walking lunges, and focus on your breathing during your set of burpees with or without the vest!

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