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by Pete Marjamaa

“Foundation Ten”

Coach Creation WOD

1.6K 64
  • AMRAP in 5 minutes
  • 5 Overhead Squats (95/65 lb)
  • 15 calorie Row


AMRAP in 5 minutes
5 Overhead Squats (65/45 lb)
15 calorie Row

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namesake photo

Background: This combo was inspired by an EMOM for one of my athletes who need extra attention on her upper back/thoracic posture. It was originally 3 rounds- 10x overhead squats with a 15 lb practice bar (slow decent-1 sec pause in the hole) and then a “steady” 15-20 calorie row.

Intended stimulus: This workout gets the blood flowing to the legs right away. It’s a great prep workout for a snatch/overhead squat day. Athletes could also use it as a row sprint workout. Use it as a test to try to maintain a steady 500-meter pace or calorie output. For beginners, it’s good practice/prep for maintaining an overhead squat position with an elevated heart rate.

Strategy: Due to the lower OHS reps, this workout is mostly about the rower unless the athlete has limited overhead experience. Try to get the OHS done unbroken and push the rower.

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