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by Pete Marjamaa

“Foundation Seven”

Coach Creation WOD

670 47
  • AMRAP in 5 minutes
  • 10 Sumo Deadlift High-Pulls (75/55 lb)
  • 20 AbMat Sit-Ups

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namesake photo
Background: I heard in a seminar that "nobody ever programs sumo deadlift high pulls anymore".

Since I like them and I enjoy a good trap/delt pump, I program them. I like this workout to allow athletes to get some upper back hypertrophy work as well as hamstring and glute hinging practice. I think it also is a good way to build some volume on the Abmat.

Intended Stimulus: This workout targets the midline. The SDLHP reps can be done quickly so the Abmat reps can accumulate fast. If the athlete struggles with high rep abmats, this is a good starting workout to build that capacity.

Strategy: Go fast through the SDLHP if you want to focus on the AbMat situps. This workout is more about Abmat stamina/capacity than the SDLHP. If you have about 30 unbroken AbMat situps or less, move a little slower through the SDLHP to allow the abs to recover.
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