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by Pete Marjamaa

“Day 5”

Coach Creation WOD

14.2K 568
  • EMOM for 40 minutes
  • Minute 1: 5 Air Squats + 5 Jump Squats
  • Minute 2: 5 Push-Ups + 5 Clap Push-Ups
  • Minute 3: 5 Sit-Ups + 5 V-Ups
  • Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
  • Repeat 10 times

On a 40-minute clock, perform every minute on the minute (EMOM) of the prescribed work in the order written. Cycle through the 4 pairs of exercises. The first movement is of each set is strict in nature and the second movement is more dynamic.

Score is the total number of repetitions completed before the 40-minute clock stops.

Tips and Strategy

Most athletes should figure out what they are going to do for their handstand pushups before they start. The rest of the workout is really straight forward.

Intended Stimulus

The smaller sets should allow the athlete to enjoy a gradual increase in heart rate. Minute 4 will be the most challenging for most athletes, especially when fatigue starts to set in.

If this is too easy for some of the more advanced athletes, they can double the reps.

Scaling Options

EMOM in 30 minutes
Minute 1: 5 Air Squats
Minute 2: 5 Push-Ups
Minute 3: 5 Sit-Ups 

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