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by Lisa Blevins

“I’mma Tired”

Coach Creation WOD

3.0K 26
  • AMRAP (with a Partner) in 40 minutes
  • 800 meter Medicine Ball Run (20/14 lb)
  • 100 Kettlebell Swings (53/35 lb)
  • 10 Tire Flips and Jump Thru (As Heavy As Possible)
  • 4 200 meter Fire Hose Drag and Pull (50 ft)
  • 100 Alternating Kettlebell Cleans (53/35 lb)
  • 50 Push-Ups
  • 50 Step Walking Lunges

This is a partner WOD. Run the 800M together sharing the med ball carry. Then complete the other movements in any rep or set scheme in a “you go. I go.” pattern with one partner working while the other rests. Continue until 40 minutes have elapsed.

For the “tire flip and jump thru,” Partner 1 will flip the tire then jump into and out of the center landing on the opposite side completing the first rep. Partner 2 will then take their turn. Partners alternate until 10 reps are completed for the round. If the tire is too heavy for one partner, both may work together to flip the tire and take turns jumping through.

“Fire Hose Drag and Pull,” Partner 1 starts the 200M by grabbing one end of the hose and running until the hose is fully extended. Then Partner 1 turns and faces the starting point and pulls the hose to them until the total length of the hose has been gathered up in a pile between their feet. Partner 2 then grabs the end of the hose and does the same making forward progress toward the 200M mark. Partners continue taking turns until all 200M has been completed. If a fire hose is not available, use a battle rope of similar length.

Scaling

Intermediate
AMRAP (with a Partner) in 40 minutes
800 meter Run
100 Kettlebell Swings (35/25 lb)
10 Tire Flips and Jump Thru (As Heavy As Possible)
4 200 meter Fire Hose Drag and Pull (50 ft)
100 Alternating Kettlebell Cleans (35/25 lb)
30 Push-Ups
30 Step Lunges

Beginner
AMRAP (with a Partner) in 40 minutes
400 meter Run
50 Kettlebell Swings (35/25 lb)
5 Tire Flips and Jump Thru (As Heavy As Possible)
2 200 meter Fire Hose Drag and Pull (50 ft)
50 Alternating Kettlebell Cleans (35/25 lb)
20 Push-Ups
20 Step Lunges


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Intended Stimulus: Conditioning. Team work.

Strategy: Select loads that allow you and your partner to move through the workout proficiently.

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