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by Pete Marjamaa

“Foundation Eight”

Coach Creation WOD

1.6K 87
  • AMRAP in 5 minutes
  • 10 Thrusters (95/65 lb)
  • 30 Double-Unders


For beginners the weight on the thrusters can be reduced to 65/45 or dumbbells can be subbed in.

Depending on the athlete’s double-under capabilities, single-unders can be subbed in or the athlete can attempt double-unders for 2-3 sets and go back to single-unders.

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namesake photo

Background: This combo is close to a past Open workout. In two of my classes, equipment is limited, so double-unders and thrusters are a staple. There have been many close versions of this done by my classes over the years.

Intended Stimulus: This workout revs up the heart rate from the beginning. 30 double-unders is a small set, which brings the athlete right back to the bar.

Strategy: Concentrate on breathing during the thrusters and not rushing through them. Since the double-unders go fast, the athlete has the potential to accumulate a lot of reps on the dreaded thruster. If you want pain, move quickly on this one.

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