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by Shaun Spencer

“LGBT Pride”

Coach Creation WOD

2.7K 103
  • With a Running Clock in 26 minutes
  • From 0:00-5:00, perform:
  • 50 Burpee Star Jumps
  • Then from 5:01-10:00, AMRAP of:
  • 3 Dumbbell Thrusters (50/35 lb)
  • 2 Overhead Lunges (50/35 lb)
  • 1 Prison Burpee
  • Then from 10:01-18:00, perform:
  • 21-15-9
  • Alternating Dumbbell Snatches (50/35 lb)
  • Dumbbell Deadlifts (50/35 lb)
  • 15-12-9
  • Dumbbell Hang Snatches (50/35 lb)
  • Sit-Ups
  • 12-9-6
  • Dumbbell Shoulder-to-Overheads (50/35 lb)
  • Hands to Toes V-Ups
  • Finally from 18:01-26:00, perform:
  • 10 Dumbbell Ground-to-Overheads (50/35 lb)
  • 20 Jumping Squats
  • 30 Jumping Jacks
  • 40 Russian Twists
  • 30 Jumping Jacks
  • 20 Jumping Squats
  • 10 Dumbbell Ground-to-Overheads (50/35 lb)

With a running clock, perform the prescribed work in the order written. This workout has four sections to symbolize Self-Affirmation, Dignity, Equality, and Increased Visibility respectively. From 0:00-5:00, perform the 50 Burpee Star Jumps. Then from 5:01-10:00, athlete must perform as many rounds and repetitions as possible (AMRAP) of 3 Dumbbell Thrusters, 2 Overhead Lunges, and 1 Prison Burpee.

Then from 10:01-18:00, athlete must complete 21 Alternating Dumbbell Snatches and 21 Dumbbell Deadlifts before moving on to 15 reps of each movement, down to 9 reps. Continue with the same pattern for Dumbbell Hang Snatches and Sit-Ups but with the rep scheme of 15-12-9. Same goes for Dumbbell Shoulder-to-Overheads and Hands to Toes V-Ups for 12-9-6.

Finally from 18:01-26:00, perform the prescribed work in the order written as fast as possible.

Score is the total number of repetitions completed before the 26-minute clock stops.

Movement Standards

Burpee Star Jump: Perform a standard Burpee but instead of clapping hands above the head, jump with both arms and legs extended in opposite directions to complete the repetition.

Prison Burpee: This is a complex variation of a standard Burpee. Athlete goes down for a Push-Up, then from the extended position, move the right knee towards the left elbow. Complete another Push-Up and move the left knee towards the right elbow. Then, perform another Push-Up and move the right knee towards outside the right elbow. Complete another Push-Up and move the left knee towards the left elbow. Do another Push-Up and from the extended position, raise the right arm towards the sky perpendicular to the floor. Finally to finish one repetition, perform another Push-Up, and extend the left arm towards the sky perpendicular to the floor. Watch: Prison Burpee Movement Demo

Hands to Toes V-Up: This is a variation of the standard V-Up. Instead of starting from a Hollow Hold position, lift the legs perpendicular to the ground and reach for the toes to complete one repetition.

Jumping Squats: This is a variation of the standard Air Squat. Perform an Air Squat and complete the repetition by jumping from the squat to the full extension.

Scaling Options

Use 35/20 lb Dumbbell.

Scale down the Burpee Star Jumps to standard Burpee.


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namesake photo

Backgroound: Pride Month-inspired 26-minute full-body Dumbbell workout. I have given this workout a lot of thought and broke it into four sections: self-affirmation, dignity, equality, and increased visibility. I wanted to show my support to the LGBT community and wanted to do a workout…however I found that there weren’t any specific ‘Pride’ inspired workouts.

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