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by Andrew Martin

“Run & Pump”

Coach Creation WOD

1.1K 46
  • 800m run
  • 21 bench press (155/105)
  • 21 GHD sit-ups
  • 400m run
  • 15 bench press (155/105)
  • 15 GHD sit-ups
  • 200m run
  • 9 bench press (155/105)
  • 9 GHD sit-ups

This workout is 21-15-9 bench Press and GHD Sit ups with a run before each set. Start with an 800m run, then 21 bench and 21 GHD Sit ups. Then head out for your 400m run, 15 bench press and 15 GHD Sit ups. Last round is 200m run 9 bench press and 9 GHD Sit Ups

This weight you choose in the workout should be heavy enough where you cant do the set of 21 unbroken (or atleast it wouldnt be smart too!).

If you dont have GHD, double the amounr of reps and perform ab mat sit ups.


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