Coach Creation WOD
- 4 Rounds for Time
- 30/20 calorie Row
- 25 Ring Push-Ups
- 20 Deadlifts (185/135 lb)
- 15 Burpees to Plate (45 lb)
- Time Cap: 25 minutes
Set a 25-minute clock and you must do everything within the time limit with the prescribed weights (no scaling). You will not be allowed to see your time as you are doing the challenge. Ring push-ups are in the plank position (not on the knees) with the knuckles about 1/2inch away from the ground when holding the rings. Burpees are done jumping on to a 45lb plate.
Score is the time it took to complete. If not completed in the time cap, you score it NC (not completed) but make a note of your score for when you try it next time.
Tips & Strategy
Don’t burnout on the first two rounds. Pick a game plan and stay with it from start to finish. The third round is where the WOD gets spicy so have a plan in place and stick with it best you can.
Intended Stimulus: This is a pure conditioning WOD.
About the wod
Background: In the early years of our Military affiliation, we at TCB Crossfit wanted a WOD that every Soldier can do to test their fitness against themselves, their friends, or as an intro to our classes. Since we are a military affiliate, we had the privilege of having people that already worked out every day so the movements and weights were set to a very broad fitness level without fear of being too heavy or too complicated. If they accomplished this WOD in the time cap and to standard, we had a coach judge their performance, I would make them a t-shirt that said: “I Earned my S.T.R.I.P.E.S.” for bragging rights and as a way to market our TCB Crossfit classes. Many Soldiers tried but we only had 7 people earn their shirt. S.T.R.I.P.E.S. is a reference to military rank and promotion and the acronym stands for Strength. Toughness. Resilience. Intensity. Power. Endurance. Scars, which are all of the things it takes to complete this WOD.