Coach Creation WOD
- For Time
- 8-16-32-50-64-80 Air Squats
- 4-8-16-25-32-40 Alternating Lunges
- 2-4-8-12-16-20 Handstand Push-Ups
With a running clock, you hit this workout in columns: 8 Air Squats, 4 Alternating Lunges, 2 Handstand Push-Ups then 16 Air Squats, 8 Alternating Lunges, 4 Handstand Push-Ups, etc. The Air Squats are standard bodyweight squats, below parallel at depth and full hip and knee extension at the top.
The Lunges are meant to be in place, Alternating Lunges. You may execute with forward or Reverse Lunges, and Jumping Lunges are ok as long the trail knee touches the deck. Keep your hands off your thighs and knees as you lunge, and alternate steps.
So the first set of 4 Lunges would be 2 Alternating Lunges on each leg for 4 total. The Handstand Push-Ups can be kipping or strict. The head needs to touch the floor for RX or if you are using a pad your hands must be on a level surface for where your head is touching to count (like the open standards).
Score is the time on the clock when the last round of handstand push-ups is completed.
Tips and Strategy
Do not go to failure on the Handstand Push-Up or your push movement of choice if you are scaling. The Air Squats and Lunges will obviously tap into your legs, but your arms have the potential to fatigue quicker as the reps get higher. Play to your strengths on this one. Makeup time on the leg work if you know your Handstand Push-Ups are slower. Keep the Handstand Push-Ups in smaller, manageable sets to avoid extreme burnout and failure.
This is another sneaky one with an increasing rep scheme. The first 3 columns will feel like a breeze, but then the big numbers will start to get spicy, especially on the Handstand Push-Ups. You should be able to keep moving on the Air Squats and Lunges, and the make it or break it will be on the Handstand Push-Ups or whatever movement you choose to scale down to.
For this one, you may scale the reps to be half of the prescribed reps, or put a time cap on the workout. Otherwise, the Handstand Push-Ups may be the limiting factor so athletes may scale those seated or standing Dumbbell Push Presses at an appropriate weight, or scale further to regular Hand Release Push-Ups.
About the wod
Background: This is the old “Jonesworthy” rep scheme in reverse. Jonesworthy was an old school collaboration CrossFit HQ did with Gym Jones back in the day. The original workout was the same rep scheme but big numbers down to small numbers, and the movements were Air Squats, Kettlebell Swings, and Pull-Ups…so another good, low equipment workout.