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by Pete Marjamaa

“Foundation Six”

Coach Creation WOD

2.0K 125
  • AMRAP in 5 minutes
  • 15 Wall Ball Shots (20/14 lb)
  • 10 Burpees

Scaling

AMRAP in 5 minutes
15 Wall Ball Shots (14/10 lb)
10 Burpees


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namesake photo

Background: I wanted two movements that would allow practice on the two movements I hate the most that show up in the open.

Intended Stimulus: This workout can get the heart rate up if the athlete pushes the pace. It is sneaky on the shoulders with the 15 wall balls going right into the burpees. This workout also serves as a good prep for most WODs due to the total-body nature of it.

Strategy: Although short, this combo can get out of hand if the athlete pushes too hard. Try to get the wall balls unbroken each set and stay steady on the burpees, with short rest periods between each rep.

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