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by Pete Marjamaa

“Day 4”

Coach Creation WOD

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  • AMRAP in 30 minutes
  • 100 foot Walking Lunges
  • 25/20 Hand Release Push-Ups
  • 100 foot Walking Lunges
  • 25 Burpees

On a 30-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 30-minute clock stops.


Reduce the time to 10-15 minutes and/or reduce the number of reps/distance on all exercises. Scale the Push-Ups by elevating the hands.

Tips and Strategy

30 minutes is a long time, so don’t destroy yourself in the first round. Try to maintain a steady heart rate and keep moving. Break up the hand release pushups early (round 2/3).

Intended Stimulus

Push-Ups will have to be broken up, especially after 2-3 rounds for most people. The Burpees will get the heart rate up the most, like always. Walking Lunges can be tough for some athletes but will give the upper body pressing muscles a break

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