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by Pete Marjamaa

“Foundation Five”

Coach Creation WOD

3.0K 203
  • AMRAP in 5 minutes
  • 10 Strict Presses (75/55 lb)
  • 15 Kettlebell Swings (24/20 kg)


Beginners can reduce the weight on the strict press or use dumbbells for the strict press.

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namesake photo

Background: This workout was originally done as a hypertrophy/accessory workout. I liked the pump in my shoulders and traps so I lowered the weight to get a little more volume and turned it into an AMRAP. The original workout was:
4 Rounds for Time
10 Push Presses (135/95 lb)
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes between each round

Intended Stimulus: Another couplet to focus on midline stability but also gets the shoulders burning, especially with the American swings.

Strategy: The strict press tests shoulder stamina, so if overhead is not your thing, scale to a lower weight or rest briefly in the front rack. Scale the kb weight to a weight you can do unbroken every set.

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