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by Ben Bergeron

“Beach Season”

Home Gym WOD

1.3K 29
  • AMRAP in 15 minutes
  • 3 Strict Pull-Ups
  • 3 Inverted Burpees
  • 3 Hollow Rocks
  • 6 Strict Pull-Ups
  • 6 Inverted Burpees
  • 6 Hollow Rocks
  • Continue with this pattern, adding 3 reps to each movement after every round.

This triplet workout climbs by 3 reps each round until the 15 minutes is up. After completing the round of 6, you’ll progress to 9-12-15-18, etc.

Score is the total number of repetitions completed. However, to keep it simple, you can record the score as the number of the last round completed (eg: if you completed the 15’s plus 5 Strict Pull-Ups, your score would be 15+5).

Tips and Strategy

The Strict Pull-Ups will likely be the most challenging movement of the workout and the one that causes the athlete to slow down. Breaking them up early into small sets or even singles can allow the athlete to keep moving and lead to better consistency across the 15 minutes.

Although the Inverted Burpees and Hollow Rocks gives the upper body a break from pulling, they will definitely challenge the midline and body position in the Strict Pull-Ups. Another reason to break up the Strict Pull-Ups from the beginning.

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Background: “Beach Season” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features a 15-minute triplet AMRAP.

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