Home/WODs/Coach Creations/Midline Active Shoulder
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by Pete Marjamaa

“Midline Active Shoulder”

Coach Creation WOD

2.7K 30
  • 3 Rounds for Time
  • 1 Barbell Complex*
  • 10 second L-Sit
  • 2 Barbell Complexes*
  • 20 second L-Sit
  • 3 Barbell Complexes*
  • 30 second L-Sit
  • *1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
  • Round 1: 135/85 lb
  • Round 2: 155/105 lb
  • Round 3: 185/125 lb

This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.

This workout can be scored by total weight, time or not at all depending on the intent.


For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.

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Background: Shoulder/thoracic and lumbar health are two major areas of importance when addressing stability with my athletes.

Intended Stimulus: This workout is intended to challenge shoulder and midline stability with two complementary movements.

Strategy: The strategy is to first pick a weight that you can handle for each of the 3 rounds. Try not to rush into the next movement and focus on the quality of movement.

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