Train FTW Benchmark WOD
- 3 Rounds for Time
- 15 calorie Assault Bike
- 30 Overhead Lunges (75/55 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 3 Rounds.
Score is the time on the clock when the last round of Overhead Lunges is completed.
It is meant to be a hard effort, completing the bike as fast as possible each round and aiming to perform all overhead lunges unbroken or with one quick break. If you don’t have a bike, then row for the same amount of calories or run 200 meter. Choose a weight where you can do at least 15 reps consecutively. If you don’t have a barbell, use dumbbells, kettlebells, or a stuffed bag.
About the wod
Background: This benchmark workout was posted by Coach Matt Chan @matt1chan on April 12, 2020.
Matt is a former CrossFit Games athlete, a member of the CrossFit Trainer Staff, a CrossFit Level-4 Coach, and co-creator of Train FTW @trainftw. After four Top 10 finishes at the CrossFit Games (including the runner-up slot in 2012), Chan became a full-time athlete and one of the most popular and knowledgeable veterans in the sport.