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by Dorian Medina


Coach Creation WOD

3.5K 72
  • AMRAP in 40 minutes
  • 3 Rounds of:
  • 30/20 calorie Assault Bike
  • 20 Wall Ball Shots (20/14 lb)
  • 10 Burpees
  • Then, 3 Rounds of:
  • 30/20 calorie Row
  • 40 Lateral Box Step Overs (24/20 in)
  • 100 meter Farmer's Carry (70/55 lb)
  • Then, 3 Rounds of:
  • 50 Double-Unders
  • 1 minute Wall Sit
  • 50 Mountain Climbers

Perform 3 rounds of each triplet. If the workout is completed before 40-minute mark, start back from the assault bike workout.


If unable to Bike or Row: Sub 400 M Run
If unable to do Wall Ball Shots: Sub Goblet Squat
If unable to perform Double-Unders: Sub 100 Singles

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Background: I created this workout on a day that I wanted to move but that did not involve a barbell! It was a hot, summer day and I wanted to sweat while still use some weight!

Intended Stimulus: Aerobic workout focused on controlled breathing trying to get through the whole workout around 37 minutes! Focus on quality repetitions while maintaining a steady heart rate and pushing hard the last 3-5 minutes of the workout! Have fun!

Strategy: Start slow, end fast!

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