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by Shaun Spencer

“Burn Baby Burn”

Coach Creation WOD

3.7K 203
  • 2 Rounds for Time
  • 21 Russian Twists
  • 15 Reverse Lunges
  • 9 Squats to Sit
  • 15 Russian Twists
  • 12 Reverse Lunges
  • 9 Squats to Sit
  • 12 Russian Twists
  • 9 Reverse Lunges
  • 6 Squats to Sit
  • 2 minutes Rest after Round 1

With a running clock, as fast as possible perform the prescribed work in the order written for two rounds. Athlete must perform 21 Russian Twists, 15 Reverse Lunges, and 9 Squats to Sit before moving on to 15, 12, 9 reps, and 12-9-6 reps respectively. Rest 2 minutes after completing the first round.

If you have a weighted object, use it for Russian Twists and Reverse Lunges. For the Squats to Sit, squat down to a chair, medicine ball or a footstool. Aim is to control down then disengage at the bottom for a brief second, reengage and come back up for 1 rep.

Score is the time on the clock when the last set of Squats to Sit is completed.

Intended Stimulus

Larger numbers are aimed to give your abs/core a good blast. Reverse Lunges are designed to work on your balance along while stimulating legs. Squats to Sit encourages you to have a better connection with your hips, glutes, hamstrings, and quads.

The rep scheme encourages you to keep a good speed and pacing. The 2-minute rest is to encourage you to push in the 2nd round, overall holding your original score.


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