Home/WODs/Coach Creations/THE PROGRM MASH WEEK 03
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by John Singleton

“THE PROGRM MASH WEEK 03”

Coach Creation WOD

862 20
  • For time:
  • 100 – 80 – 60 – 40 – 20 – 10: Double unders / Single unders
  • Between each set: 10 sHSPU / HSPU / Push Ups (Max 2 sets) (50 total)
  • 2 min Rest
  • For time:
  • 1 to 10: (1 DB Squat Clean + 1 Front Squat, 2 + 2, 3 + 3) 2 x 10 – 22.5kg DB.
  • Between each set: 10 Burpees over DBs (facing) (90 total)
  • 6 min Rest
  • For time:
  • 100 – 80 – 60 – 40 – 20 – 10: Double unders / Single Unders
  • Between each set: 10 sPull Ups / Pull ups / Ring Rows (Max 2 sets) (50 total)
  • 2 min Rest
  • For time:
  • 10 to 1: TTB + Pull ups / Hanging Leg Raise + Ring row (First 10 TTB, Then 10 Pull ups, 9 + 9 etc)
  • Between each set: 10m Walking Lunges 2x 10 – 22.5kg DB. (90m total)

High rep Double Unders, DB´s and Gymnastics. A Classic Mash with lots of Open elements. The Double Unders are obviously going to raise the heart rate making the strict gymnastics challenging. In the 10 – 1 you will have a lot of transitions, so aim to stay as disciplined as possible. Dont be afraid to scale here, the challenge should be in the conditioning not struggling to move the DB weight or staring at the gymnastic bar.


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From The Progrm Mash series.

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