Coach Creation WOD
- For Time
- 1 to 10 to 1 Reps (Pyramid with Multipliers) of:
- 1 Burpee
- 2 Mountain Climbers
- 3 Sit-Ups
With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.
The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.
So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.
The burpees are straight forward, just standard CrossFit Burpee, get on the ground so your chest touches, get up, jump and clap overhead. The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position. If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total. The Sit-Ups are meant to be regular AbMat Sit-Ups, but those can be scaled according to athlete needs and abilities.
Score is the time on the clock when the last level of the pyramid is completed.
Tips and Strategy
Don’t get over zealous on the way up. It is easy to be lured into a false sense of security on the way up, feeling like you are crushing levels, but the higher levels are a significant workload, so save some energy for the back half!
This one should be a mental grind as the reps get higher, but should feel rewarding and motivating as the reps come back down on the back side. The movements are set up in a way to where you shouldn’t be risking failure on anything and should be able to keep moving.
Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit-Ups are meant to be AbMat Sit-Ups but can be scaled to feet anchored Sit-Ups, or regular Crunches as needed.
About the wod
Background: Similar to deck of cards workouts I like these pyramid style workouts because you can change the peak number of the pyramid for the desired scaling and stimulus, and you can always adjust the movements to meet desired degree of difficulty.