Home/WODs/Coach Creations/Santa Bring My Burpee Back
No Ads (Upgrade)
by John Singleton

“Santa Bring My Burpee Back”

Coach Creation WOD

473 9
  • 10 Rounds for Time
  • 15/10 calorie Ski
  • 10 Dumbbell Thrusters (2x22.5/15 kg)
  • 35 Double-Unders
  • Rest 5 minutes
  • Then, AMRAP in 3 minutes of:
  • Burpee Muscle-Ups
  • Rest 5 minutes
  • Then, 10 Rounds for Time of:
  • 15/10 calorie Assault Bike
  • 10 Alternating Dumbbell Snatches (22.5/15 kg)
  • 1 Legless Rope Climb/Rope Climb
  • Rest 5 minutes
  • Finally, AMRAP in 3 minutes of:
  • Burpee Box Jump Overs (24 in)

The workout starts with 10 rounds of 15/10 calorie Ski, 10 Dumbbell Thrusters, and 35 Double-Under. Note the time when the last round of Double-Unders is completed. Rest 5 minutes. Then, perform a 3-minute AMRAP of Burpee Bar Muscle-Ups. Rest for another 5 minutes. Then, complete 10 rounds of 15/10 calorie Assault Bike, 10 Alternating Dumbbell Snatches, and 1 Legless Rope Climb for men and 1 Rope Climb for women. Rest for another 5  minutes. Finally, perform a 3-minute AMRAP of Burpee Box Jump Overs.

There will be 2 scores for this workout. Score A is the time it takes to complete the 20 rounds. Score B is the total number of repetitions completed in the two 3-minute AMRAPs.

No Ads (Upgrade)
No Ads (Upgrade)

A Mash favouring the CrossFit gymnasts, however in order to get the top times you will have to push the machines and DB work.

The idea on the 3 min AMRAPs is to go full send, Open style.
Hit it hard from the start and fight to keep the same pace for the whole working window.

No Ads (Upgrade)
No Ads (Upgrade)