Coach Creation WOD
- For Time
- 21-15-9 calorie Echo Bike
- 10 Strongman Sandbag Over Shoulders (150/100 lb) after each set
- Directly into:
- 21-15-9 calorie Row
- 10 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb) after each set
Complete 21 calories on the assault bike then 10 sandbags over shoulders, 15 cal assault bike, 10 sandbag over shoulders, 9 cal bike, 10 sandbag over shoulders. Once you complete that you go right into 21 calorie row, then 10 box step-ups holding a DB in each hand, 15 cal row, 10 box step-ups, 9 cal row, 10 box step-ups.
Score is the time it takes to complete the workout.
You can scale (up or down) the weight on the sandbag and the DBs if needed as well as the height of the boxes.
About the wod
Intended Stimulus: This WOD is a nice combo of cardio and odd object lifting that will make your whole body feel worked.
Strategy: Strategy is to do what you can to get the work done with as few breaks as possible.