“Stopwatch”

Coach Creation WOD by Pete Marjamaa

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  • Three 5-Minute AMRAPs in 21 minutes
  • From 0:00-5:00, AMRAP of:
  • 15 Hang Clean and Presses (115/75 lb)
  • 50 Double-Unders
  • Rest 3 minutes
  • From 8:00-13:00, AMRAP of:
  • 15 Sumo Deadlift High-Pulls (95/65 lb)
  • 15 Hand Release Push-Ups
  • Rest 3 minutes
  • Finally, from 16:00-21:00, AMRAP of:
  • 15 Thrusters (75/55 lb)
  • 15 Burpee Box Jump Overs (24/20 in)

Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each
5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)

 

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Background: I always use a stopwatch since I don't have a smartphone and get made fun of it by my coworkers.

Intended Stimulus: This is a high heart rate, low weight and moderate to possibly high volume workout depending on the skill and conditioning of the athlete. The shorter time windows and different movements allow for variety. The 3 minutes prescribed rest periods allow for weights to be changed but also a mental reset. Higher scores will exceed 450 but most athletes will be around 300.

Strategy: For stronger athletes, the strategy is to go hard and push the pace. For the rest of us, consider breaking the barbell movements up from the beginning. This workout taxes the shoulders throughout.
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