Coach Creation WOD
- For Time (with a Partner)
- 70 Goblet Squats (24/16 kg)
- 70 Knees-to-Elbows
- 70 Dumbbell Thrusters (2x20/15 kg)
- 70 calorie Row
- 70 Medicine Ball Cleans (30/14 lb)
- 70 Burpees
- 70 Sit-Ups
- 70 Wall Ball Shots (30/14 lb)
- 70 Jerks (95/65 kg)
- 70 Chest-to-Bar Pull-Ups
- 70 Kettlebell Swings (24/16 kg)
- 70 Toes-to-Bars
- 70 Push-Ups
- 70 Hang Power Cleans (95/65 lb)
As a team of 2, complete the whole exercise (70 reps per each exercise) in the given order. Break up the work as needed between partners. Start with Goblet Squats and complete the whole exercise all the way through Hang Power Cleans. There should rarely be long rest breaks. Try to move quickly and smoothly throughout the workout.
Score is the time on the clock when the full workout is completed.
Good Times for “Hangul Day”
– Beginner: >60 minutes
– Intermediate: 50-60 minutes
– Advanced: 40-50 minutes
The intention is for this WOD to be enjoyable to athletes at all levels, from beginners to Rx. Even when it is scaled, the athlete would be able to feel her/his elevated heart rate and full-body fatigue. This should also test the athlete’s mental toughness as the workout could last over an hour.
Tips and Strategy
This team workout requires a lot of communication and motivation. With a partner, before starting, take time to decide how many reps each one will do before taking turns and try to remain steady.
In order to maximize the effect of the workout, stick with manageable set sizes and try to keep breaks short.
For Time (with a Partner)
70 Goblet Squats (20/12 kg)
70 Hanging Leg Raises
70 Dumbell Thrusters (15/10 kg)
70 calorie Row
70 Medicine Ball Cleans (20/10 lb)
70 Wall Ball Shots (20/10 lb)
70 Jerks (75/45 lb)
70 Kettlebell Swings (20/12 kg)
70 Hanging Leg Raises
70 Hang Power Cleans (75/45 lb)
About the wod
Background: “Hangul Day” WOD is designed to have fun among athletes at every level. Coach Jong Wook of CrossFit Baekho @crossfit_baekho (Republic of Korea) designed this workout as one of his signature WOD to celebrate Hangul (Korean Alphabet) Day, the 9th of every October.
Hangul, the Korean alphabet, refers to the series of letters (19 consonants, 21 vowels) that form syllables with which the Korean language is written. As the one and only national celebration for an alphabet in the world, the Hangul Day reflects the uniqueness and Korea’s pride of the Korean language.
The “Hangul Day” WOD consists of 14 different movements in the order of 14 basic consonants(ㄱ, ㄴ, ㄷ, ㄹ, ㅁ, ㅂ, ㅅ, ㅇ, ㅈ, ㅊ, ㅋ, ㅌ, ㅍ, ㅎ).
At the time of its creation, Hangul was named Hunminjungeum(훈민정음) and its Explanation Book written by King Sejong has been designated as Korea’s National Treasure No. 70.
Can you now guess why the workout is composed of 70 reps for each movement?