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by Ben Bergeron

“Sandpaper”

Coach Creation WOD

4.7K 206
  • AMRAP (with a Partner) in 16 minutes
  • 2 Dumbbell Power Cleans (2x50/35 lb)
  • 2 Dumbbell Thrusters (2x50/35 lb)
  • 30 Double-Unders (together)
  • 4 Dumbbell Power Cleans (2x50/35 lb)
  • 4 Dumbbell Thrusters (2x50/35 lb)
  • 30 Double-Unders (together)
  • Continue with this pattern, adding 2 Dumbbell Hang Power Cleans and 2 Dumbbell Thrusters each round.

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 2 Dumbbell Power Cleans, 2 Dumbbell Thrusters, and 30 Double-Unders for the first round. Continue with this pattern, adding 2 Dumbbell Power Cleans and 2 Dumbbell Thrusters each round, and the same number of reps for Double-Unders.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops.


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namesake photo

Background: “Sandpaper” 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 16-minute AMRAP of Cleans, Thrusters and Double-Unders.

Source: youtu.be
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