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by Lisa Reither

“Hurry Up and Wait”

Coach Creation WOD

3.9K 184
  • EMOM for 15 minutes
  • 6 Squat Cleans (95/65 lb)
  • 4 Bar Over Burpees

At ‘Go!’, complete 6 squat cleans followed by 4 burpees over the bar, then rest until 1:00. Repeat each minute for 15 minutes, or as long as you can complete each round of work in under a minute.Intended Stimulus“Hurry Up and Wait” is intended to make the athlete push each minute, but with the built-in rest each round makes it possible to pick up the bar at the top of the minute.Scaling OptionsReduce the repetitions per round to some amount of work you can complete in under 40 seconds (allowing 20 seconds of recovery after each round).Squat Cleans: Reduce the load and/or try Hang Squat CleansBar Over Burpees: Reduce the reps and/or try Step-Back Bar Over Burpees or just regular Burpees (not over the Barbell)

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Background: This workout was inspired by “Hotel Hell,” a “for time” workout” that is best paced as an EMOM. “Hurry Up and Wait” incorporates slightly different movements (squat cleans with a barbell, not dumbbell hang clean thrusters / bar over burpees instead of regular burpees) and forces the athlete to rest each minute – a great way to practice recovery and pacing.

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