Coach Creation WOD
- 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!
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!
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!