Home/WODs/Benchmarks & Tributes/Pineapple Express
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by Ben Bergeron

“Pineapple Express”

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Benchmark WOD

973 8
  • Three Parts With a Running Clock for Time
  • Part A
  • On the 0:00, perform:
  • 75/50 calorie Assault Bike
  • 50 Strict Handstand Push-Ups
  • Time Cap: 12 minutes
  • Part B
  • On the 15:00, perform:
  • 50-35-20 GHD Sit-Ups
  • 100 foot Handstand Walk (after each set)
  • Time Cap: 12 minutes
  • Part C
  • On the 35:00, 3 Rounds of:
  • 400 meter Run
  • 21 Lateral Barbell Burpees

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namesake photo
Background: "Pineapple Express" is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can't use the program's name) that features three couplets with a running clock.

The workout was first posted to their YouTube channel on September 23, 2019 and featured CrossFit Games athlete Cole Sager @colesager35 - finishing each part of the workout in 6:07, 7:29 and 7:015, respectively.
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