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by Dorian Medina

“Heat Wave”

Coach Creation WOD

7.9K 112
  • EMOM for 30 minutes
  • Minute 1: 100 meter Run
  • Minute 2: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
  • Minute 3: 10/8 calorie Bike
  • Minute 4: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
  • Minute 5: Max Burpees
  • 1 Round of DT consists of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

30-minute workout designed for you to earn your rest! For example: If you finish your 100M Run in 30 seconds, you have 30 seconds to rest…if you finished the 10/8 Cal Bike in 45 seconds, you have 15 seconds to rest…always starting a new movement at the start of a new minute! Work fast to earn your rest!

Intended Stimulus:

Work hard on every movement to earn as much rest as possible! Minutes 15-30 get hard!

Tips & Strategy:

Recover on the runs, go hard on DT and pick a weight that allows you to go unbroken! Push on the burpees if you can handle breathing hard!

Scaling Options:

Use a light dumbbell if the 12-9-6 is taking you more than 50 seconds to finish! Don’t work more than 50 seconds per movement! If no bike, use a rower for 12/10 calories or run another 100 meter!


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Background: I love conditioning and DT is a hard workout so I wanted to add some conditioning while keeping my intensity high on DT so it would force me to go unbroken!

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