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by Lisa Blevins

“Goddessmaker”

Coach Creation WOD

5.8K 96
  • 6 Rounds for Time
  • 8 Goddessmakers* (2x35/25 lb)
  • 200 meter Run
  • Rest 2 minutes
  • *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

A Goddessmaker (an extended version of a Man Maker) consists of the following in order: Using Dumbbells, perform a pushup, then a plank row (aka: renegade row) each arm. Jumping the feet to the hands, stand and clean the dumbbells, perform a front squat then a push press. Finally, with the dumbbells overhead, perform a reverse lunge each leg.

Scaling

Intermediate
6 Rounds for Time
8 Goddessmakers (2×25/15 lb)
200 meter Run

Rest 2 minutes

Beginner
6 Rounds for Time
8 Goddessmakers (2×20/10 lb)
150 meter Run

Rest 2 minutes

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Background: The Goddessmaker is a man-maker with a twist. Something slightly more challenging.

Intended Stimulus: Conditioning.

Strategy: Select a load that lets you move quickly through the eight Goddessmakers unbroken. This is intended to be a conditioning workout.
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