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by Ben Bergeron



Masters Benchmark WOD

6.6K 186
  • 3 Rounds for Time
  • 24/17 calorie Row
  • 21 Wall Ball Shots (20/14 lb)
  • 15 Dumbbell Snatches (50/35 lb)
  • 8 Burpees Over the Erg


Athletes who are 55+ use 20/10 lb medicine ball to a 9 ft target and 35/20 lb dumbbells.

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namesake photo

“Vader” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron (we can’t use the program’s name). The workout was first posted on their YouTube channel (see source) on December 20, 2018.

The video featured three masters athletes – Joe Ames (55-59 Division), Dave Hamel (40-44 Division), and Laura Thompson (40-44 Division) – who completed the workout head-to-head-to-head in 10:59, 11:05, and 11:36 respectively.

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