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by Pete Marjamaa


Coach Creation WOD

3.1K 235
  • 3 Rounds for Time
  • 30 Dumbbell Thrusters (2x40/25 lb)
  • 800 meter Run
  • 30 Burpees


3 Rounds for Time
30 Dumbbell Thrusters (2×35/20 lb)
800 meter Run
30 Burpees

3 Rounds for Time
15 Dumbbell Thrusters (2×20/12 lb)
400 meter Run
15 Burpees

Athletes can also substitute another monostructural movement like a rower, ski, or bike for the run.

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Background: Carl was designed for a woman named Carly who enjoys running but wanted a change.

Intended Stimulus: This is a low weight, high heart rate workout that can be done on a track. It’s a great workout for those who like to run but aren’t accustomed to high running volume. Stronger athletes can put this workout in on a day after a heavy Olympic/Power day as a form of active recovery. Faster times will be under 18:00 minutes.

Strategy: This workout requires pacing throughout with high number of reps despite the moderate weight. Use the run as you’d like. If your training gravitates toward participating in 5/10K runs, focus on pushing the run. If you are a functional fitness athlete, primarily, use the run as an active recovery. The thrusters can be done unbroken on the first round but should be broken up on the subsequent rounds so the athlete can run 800. Burpees can also be paced if the athlete chooses to work harder on
the run.

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