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by Justin Sloan

“SAAPM 2020”

Coach Creation WOD

2.4K 283
  • For Time
  • 3 Rounds of:
  • 12 Squat Jumps
  • 12 Hand Release Push-Ups
  • 12 Wide-Arm Push-Ups
  • 20 Straight Leg Raises
  • Directly into, 3 Rounds of:
  • 10 Tuck Jumps
  • 20 Shoulder Tap Push-Ups
  • 20 Alternating Airborne Lunges
  • 10 V-Ups
  • Finally, 3 Rounds of:
  • 60 second Plank
  • 25 Half-Jacks
  • 20 4-Count Mountain Climbers
  • 15 Air Squats

The sequence of the workout is three rounds of each circuit before moving on to the next. You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds.

Movement Standards

Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor. The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times.

Intended Stimulus

This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing. The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace.

Scaling

Advanced athletes should wear a weight vest of their choice. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.

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Background: SAAPM 2020 was designed for group workouts in recognition of Sexual Assault Awareness and Prevention Month. SAAPM is recognized in April by both civilian and military communities. The Department of Defense observes SAAPM by focusing on creating the appropriate culture to eliminate sexual assault and requiring a personal commitment from all Service members. We all have a role in preventing sexual assault and a "Hero Workout" in recognition of victims and survivors is a great way to extend this message.
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