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by Luke Downing

“Vader”

Coach Creation WOD

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  • For Time
  • 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
  • Russian Kettlebell Swings (50% BW)
  • 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 reps of:
  • Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 15 Russian Kettlebell Swings and 1 Burpee in the first round. Then, the repetitions for the Kettlebell Swings will decrease by 1 down to 1 rep and for the Burpees will increase by 1 up to 15 reps.

Score is the time on the clock when the last set of Burpees is completed.

Intended Stimulus

You are swinging half bodyweight and then dropping into Burpees, the stimulus is pure grip and grit! Hold on tight through those first few big rounds of swings and dig deep to grit out those last few big rounds of burpees! A real gut checker this!

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namesake photo

Background: Vader is a stone tablet fundamental of Lifting and Shifting.

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