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by Lisa Reither

“Hot Sauce”

Coach Creation WOD

461 22
  • For Time
  • 3 Rounds of:
  • 21 Pull-Ups
  • 15 Overhead Squats (95/65 lb)
  • Directly into, 3 Rounds of:
  • 21 Burpees
  • 15 Thrusters (95/65 lb)

Score: Is the total time it takes to complete all 6 rounds.

Scaling Options & Alternative Movements
– Pull-ups: Banded pull-ups, Ring-rows
– Overhead Squats: Over Head squat with a PVC pipe, Air squats, weighted front squats
– Burpees: Scale the reps of burpees, Set back burpees, No push-up burpee, Kettlebell swings
– Thruster: Wallballs, weighted front squats, Air squats, Ball slams, Kettlebell swings

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This is a 2 part piece that is a combination of benchmark workout "Fran" and "Jeremy"; also inspired by Comptrain's “Workaholic”.

Intent: The intent is to tap into lactic acid training and dig deep in the pain cave. The format is a spin-off of the classic 21-15-9 sprint but increasing the reps slightly on the bodyweight movements and dropping the last round of 9. Not a lot of equipment is required just a pull-up rig and a barbell, you can also use dumbells or kettlebells if that’s all you have.
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