Coach Creation WOD
- For Time
- 10-20-30-40-50-60-70-80-90-100 Alternating Lunges
- 10 Burpees (after each set)
With a running clock, as fast as possible perform the prescribed work in the order written. The Lunges on this one are meant to be Walking Lunges, competition-style where the trail knee touches the deck, alternating steps, and step together at the top of every step for the rep to count.
The Lunges are split reps, so for the 10 reps to start that is 5 on each leg alternating for 10 total. Keep your hands off your thighs while you Lunge, no using your hands or arms to push off your legs. Make sure the trail knee GENTLY touches the deck every step, and bring both feet together to complete every rep.
The Burpees are standard CrossFit burpees, get on the deck with chest and thighs touching (does not have to be a strict push-up) get up, then jump and clap with hands overhead to complete the rep.
The key strategy is don’t stop moving.
Score is the time on the clock when the last round of Burpees is completed.
This should be a grind. Increasing rep schemes are my jam because they are so mental. And although it is bodyweight movements, the burn is real!
Athletes may scale in place Alternating Lunges if they don’t have room to walk. Burpees can be scaled to Hand Release Push-Ups instead of Burpees. This workout would also be nasty with Burpees subbed for some other form of cardio (Cal Row, Cal Ski, or Cal Wind Bike after every set of lunges).
About the wod
Background: I like increasing rep scheme workouts, because of the mental aspect of knowing you always have to do more than the last set. It’s a good way to build character in your workouts.