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by Ben Bergeron

“Grip and Rip”

Coach Creation WOD

3.0K 164
  • For Time
  • From 0:00, perform:
  • 21 Burpees
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 18 Burpees
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 15 Burpees
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 12 Burpees
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • From 10:00, perform:
  • 21 Air Squats Hops Over Dumbbell
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 18 Air Squats Hops Over Dumbbell
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 15 Air Squats Hops Over Dumbbell
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 12 Air Squat Hops Over Dumbbell
  • 1 Round of “Dumbbell DT” (2x50/35 lb)
  • 1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks

With a running clock, as fast as possible perform the prescribed work in the order written. This is a two-part workout. The first part is alternating Burpees and 1 round of “Dumbbell DT.” The second part is alternating Air Squat Hops Over Dumbbell and 1 round of “Dumbbell DT.”

Score is the time on the clock when the last round of “Dumbbell DT” is completed.

Movement Standard

For the Air Squat Hops Over Dumbbell, athlete will perform a standard Air Squat and hop over the dumbbell for one repetition.

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namesake photo
Background: "Grip and Rip" is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can't use the program's name) that features a two-part workout. The first part is a combination of Burpees and Dumbbell DT. The second part is alternating Air Squat Hops and Dumbbell DT.
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