“Chip N’ Sprint”
Coach Creation WOD
- For Time
- 400 meter Run
- 30 Dumbbell Swings (50/35 lb)
- 20 Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb)
- 10 Burpee Box Jump Overs (24/20 in)
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last rep of the Burpee Box Jump Overs is completed.
Tips and Strategy
The 400 meter Run should take us under 3 minutes at the most. For the dumbbell swings, we can hold the dumbbell with two hands on the handle, or on one of the heads itself and swing it just like a kettlebell (obviously if you have a kettlebell, use it!). The loading should be something that we can perform 30 unbroken reps regardless of the weight and be finished in under 1 minute.
The overhead walking lunge steps are designed to be done walking consecutive steps, but if we are cramped for space, perform them in place. Alternate arms overhead (or not) however you want to. They should take no more than 40 seconds to complete.
Lastly, for the Burpee Box Jump Over, these should take us no longer than 30 seconds to complete. If you don’t have a Box, only perform these if the object you are using can be made stable. You can jump all the way over it, or jump on top, then over, up to you. Have fun with this one and go fast!!
400 meter Run
20 Walking Lunges
10 Burpees to Target
Run: If running 400 meter will take us over 3 minutes, Run 200 meters. If we have an injury or limitation that prevents us from running today, and we have access to one of these, perform either: (a) 500 meter Row (b) 800 meter Bike (c) 400 meter Ski Erg.
Dumbbell Swing: If we have an injury or limitation that prevents us from going overhead today, perform a Single-Arm Hang Snatch on the good arm.
Dumbbell Overhead Walking Lunge: If we are working at our overhead capacity, perform a Front-Rack Walking Lunge. If we have an injury or limitation that prevents us from Lunging, perform 20 Single-Leg Romanian Deadlifts.
Burpee Box Jump Over: If we do not have a Box to jump over, perform Burpees over your Dumbbell, facing the Dumbbell. If we have an injury or limitation that prevents us from going all the way to the floor, perform a Squat Thrust. If we have an upper body injury or limitation that prevents us from using one of our arms, perform either Box Jumps (if you have a Box) or Squat Jumps to a target. If we have a Box and an injury or limitation that prevents us from jumping, perform Step-Ups.
About the wod
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