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by Ben Bergeron


Home Gym WOD

1.6K 48
  • 4 Rounds for Time
  • 30 Russian Dumbbell Swings (50/35 lb)
  • 30 foot Left-Arm Dumbbell Overhead Carry (50/35 lb)
  • 30 Sit-Ups
  • 30 foot Right-Arm Dumbbell Overhead Carry (50/35 lb)
  • Time Cap: 16 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Right-Arm Dumbbell Overhead Carry is completed.

Intended Stimulus

This four-round workout includes three movements that will challenge the core, grip, posterior chain, and breathing. Expect this to take around 12-16 minutes when scaled appropriately.

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namesake photo

Background: “Piza” 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 a four-round workout with three movements.

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