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by Pete Marjamaa

“Shaker Cup”

Coach Creation WOD

1.2K 20
  • AMRAP in 15 minutes
  • 7 Ring Muscle-Ups
  • 20 Dumbbell Walking Lunges (2x50/35 lb)
  • 20 calorie Assault Bike


AMRAP in 15 minutes
3 Ring Muscle-Ups/7 Ring Pull-Ups
14 Dumbbell Walking Lunges (2×35/20 lb)
20 calorie Assault Bike

AMRAP in 10 minutes
7 Ring Rows
14 Walking Lunges
20 calorie Assault Bike

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Background: The beta-alanine, citrulline malate and caffeine in your pre-workout (shaker cup) will come in handy when pushing through on the bike.

Intended Stimulus: This is lower-body stamina and high skill upper body gymnastics workout. The bike combined with the lunges will tax the quads and glutes. Higher scores will exceed 230 reps. Most Rx athletes should try to get past 3 rounds.

Strategy: The assault bike can be the “pacing” part of the workout and will be painful. The dumbbell walking lunges will begin to tax the grip after getting off of the rings so take a brief rest before starting the lunges. Breathing and pacing are important (where have we heard this before?).

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