Every Last Rep Benchmark WOD
- AMRAP in 15 minutes
- 150 Double-Unders
- 45 GHD Sit-Ups
- 60 Ball Slams (30/20 lb)
- 30 Hand Release Push-Ups
- 90 Thrusters (45/35 lb)
- 30 Russian Twists (30/20 lb)
- 15 Clean-and-Jerks (135/95 lb)
- 800 meter Run
About the wod
Background: This “Drago” benchmark WOD is inspired by the 80’s movie, Rocky IV. Rocky goes to Russia to fight Ivan Drago, the Russian boxer who with technology and steroids while Rocky trains in a barn with rocks, and ropes, and his own body weight. From the original post: “It’s pure gold. If Rounders is the movie for poker players, then Rocky IV is the movie for CrossFit Athletes.”
The workout was designed by Coach Justin of CrossFit 77 @crossfit77 (Mooresville, NC, USA). We first found it posted on EveryLastRep.com on March 29, 2013.
The ideas for the workout were directly pulled from Rocky’s training montage from the movie. The rep count comes from the number of reps Rocky does in the montage x 15 for the number of rounds Rocky and Drago went at each other (though only a single 800m run, not 15). 15 also the number of minutes.
“It’s a fun chipper workout to mimic the idea that during a boxing match you have to keep going and get what you can during the match.”