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by Shaun Spencer


Coach Creation WOD

1.2K 37
  • For Time
  • Buy-in
  • 19 - Up Downs
  • 77 - Lunges
  • 10 reps of the following
  • M - Man Makers
  • A - Air Squats
  • R - Russian Twists
  • A - Air Squats
  • D - Deadlift
  • O - Over Dumbbell Burpee
  • N - Narrow Goblet Squat
  • A - Air Squats
  • Cash-out
  • 19 - Plank Kick Through
  • 86 - Mountain Climbers ( L&R = 1 REP)
  • 60 Second Plank

The workout is for time – start with buy-in and then work through the main part of the workout (10 reps on each movement) finish with a double finisher.

Plank kick through is a variation of the Judo warm-up move made popular by Jason Khalipa in Crossfit. Basically, jump down into a straight arm plank, once in this position hold the plank with one arm and kick the same side leg as the arm supporting your weight forward.

Weight is a 50/35lb Dumbbell, use two for Deadlift and man makers, use the same weight for goblet squats and Russian twists.

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namesake photo

This workout is a tribute to Diego Maradona who passed away at the age of 60 years old. I was a massive fan growing up of Maradona and being a left-footed soccer player tried to emulate him as a young kid. I wanted to create a workout that signified Maradona so used two important dates from his career. His name is known worldwide so wanted to include this into the workout. Him being a soccer player I wanted to make the workout leg based and also raise the heart rate. Finally, the number 10 has and always been linked to Maradona so had to include this also.

1976 – was when he made his debut for Argentina

MARADONA – I used the letters and linked them with relevant exercises that could work.

1986 – was when he won the world cup with Argentina

60 – was his age when he passed.

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