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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.


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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.

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