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by Ben Plotnicki

“PDATD#30”

Coach Creation WOD

361 1
  • 8 dbl db power clean @ 50/35 per hand
  • 9 bar muscle up
  • 8 dbl db power clean @ 50/35 per hand
  • 8 bar muscle up
  • 8 dbl db power clean @ 50/35 per hand
  • 7 bar muscle up
  • 6 dbl db snatch
  • 6 Deficit kipping hspu (4/3”)
  • 6 dbl db snatch
  • 5 Deficit kipping hspu (4/3”)
  • 6 dbl db snatch
  • 4 Deficit kipping hspu (4/3”)
  • 4 dbl db box step up
  • 3 squat clean @ 225/155
  • 4 dbl db box step up
  • 2 squat clean @ 225/155
  • 4 dbl db box step up
  • 1 squat clean @ 225/155

This workout is to be completed for time and has a bunch of high skill movements in it. If you need to scale this workout, scale the complexity or difficulty in the range of motion of some of the movements. In this set up, for bar muscle ups, I almost defer to a jumping bar muscle up just so the athlete can at least feel what it's like to do them under fatigue and in a workout. It's not always my favorite go to, but in this case I might default to that. If you are looking for another scaling option a burpee box jump over could create a similiar elevated heart rate stimulus as the bar muscle ups


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I wanted to get a competitive environment for my athletes that would simulate open and qualiifer workouts, so I modeled the performance driven athlete throwdown by the tttTd in honor of my coaches.

Also in this workout, sometimes if feels like you have the kitchen sink to complete in qualifier workouts. So I wanted to throw the kitchen sink to my athletes in this one, with at least a little bit of structure alternating from gymnastics to weightlifting movements and then finishing with a squat clean and step up to create some chaos.

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