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by Pete Marjamaa

“Day 2”

Coach Creation WOD

1.9K 109
  • 7 Rounds for Time
  • 200 meter Sprint
  • 50 meter Bear Crawl
  • 15 Burpees
  • Rest 2 minutes between rounds

With a running clock, as fast as possible perform the prescribed work in the order written. Complete the 7 rounds and try to keep time for each round within 10% of the previous round.

Score is the total time difference between rounds. If round 1 takes 120 seconds and round 2 takes 123 seconds, your score is 3 at that point.

Tips and Strategy

With the simplicity of the movements, the athlete should focus on working hard and getting through the reps as fast as possible. With the scoring system, the athlete can track how and where (during the workout/which set) their fitness has progressed or regressed on subsequent attempts at this workout.

Intended Stimulus

Each round should be max effort knowing that there will be a 2-minute rest to follow. General, overall fatigue will set in for most by the 5th or 6th round.


There should be no scaling required other than reducing the total volume. A beginner or scaled athlete may want to stop after doing
3-4 rounds.

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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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