Coach Creation WOD
- Six 5-Minute AMRAPs in 60 minutes
- 15/10 calorie Bike
- Max Hang Power Cleans (155/105 lb)
- Rest 5 minutes after each AMRAP
At complete maximum effort, each round complete the bike as fast as possible and in remaining time complete as many hang power cleans as possible. Record reps each set. As soon as you are more than 5 reps down from your second round, suspend the workout!
Score is the total reps for each set.
Six 5-Minute AMRAPs in 60 minutes
15/10 calorie Bike
Max Hang Power Cleans (135/95 lb)
About the wod
Intended Stimulus: The goal of this workout is to improve your anaerobic capacity. We want to work as hard as possible for the minute duration and use the entire 5 minutes to recover nearly fully. Get a high intensity warm-up prior to starting. You should feel like you did a full workout prior to starting.
Strategy: Practice your clean cycling prior to starting. You want this groove greased really well so you don’t have to think about it. You just want to be able to GO! As soon as your ability to reach your full potential declines-stop the workout!