Home/WODs/Coach Creations/THE PROGRM MASH WEEK 08
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by John Singleton

“THE PROGRM MASH WEEK 08”

Coach Creation WOD

252 3
  • The Unbroken
  • Min 0 – 4:
  • 100 unbroken DU*
  • 20/15 cal Ski Erg
  • 20 BMU / 15 Burpee pull-ups
  • Min 6 – 10:
  • 100 unbroken DU*
  • 20/15 cal Assault Bike
  • 20 Thrusters 30-60kg
  • Min 12 – 16:
  • 100 unbroken DU*
  • 200m Run
  • 20 Front Squats 30-60kg
  • Min 18 – 22:
  • 100 unbroken DU*
  • 20/15 cal Row
  • 20 Burpees over rower
  • Min 24 until finish:
  • 100 unbroken DU*
  • 20/15 cal Ski Erg
  • 20 BMU / 15 Burpee pull-ups
  • 20/15 cal Assault Bike
  • 20 Thrusters 30-60kg
  • 200m Run
  • 20 Front Squats 30-60kg
  • 20/15 cal Row
  • 20 Burpees over rower

90 second time cap for the 100 UB DU.
4 min time cap on each section.

The time cap on each section is 4 min meaning that you should always have 2 min rest before beginning the next part. The aim here is to push the pace throughout the Mash. The rest will start getting shorter, so your capacity will become important. The unbroken double unders are there to place a little bit of pressure into the workout, however you have a 90s time cap each round for them.

If you did not finish any of the parts within the 4 min TC then reduce the amount on reps on the final piece on that. For example if you get 10 BMUs when the 4 min time cap is up, then on the final “for time” piece reduce to 10 BMUs instead of 20.


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