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by Pete Marjamaa

“Day 1”

Coach Creation WOD

2.1K 205
  • AMRAP in 20 minutes
  • 20 Air Squats
  • 20 Sit-Ups
  • 10/7 Handstand Push-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Tips and Strategy

If you are a pro, get after it. you could also add a deficit to the Handstand Push-Ups. Beginner to Intermediate athletes may want to focus on keeping their heartrate at a manageable pace in order to get through the Handstand Push-Ups.

Intended Stimulus

This is a bodyweight workout to hit a lot of the major muscle groups in the body. The rep range will test stamina for most beginner to intermediate athletes. If an athlete cannot finish the Handstand Push-Ups in under 45 seconds, they should scale.


For intermediate, add an AbMat to reduce the range of motion on the Handstand Push-Ups. You can also scale the Handstand Push-Ups with Handstand Holds, Wall Walk, Planks, or reduce the reps on the Handstand Push-Ups.

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Background: This was an at home workout created for those stuck at home social distancing during the Coronavirus pandemic.

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