Home/WODs/Coach Creations/White Knuckles
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by Ben Bergeron

“White Knuckles”

Coach Creation WOD

263 32
  • For Time
  • 20 Strict Pull-Ups
  • 400 meter Run
  • 40 Dumbbell Power Cleans (2x50/35 lb)
  • 800 meter Run
  • 40 Dumbbell Push Jerks (2x50/35 lb)
  • 400 meter Run
  • 20 Strict Pull-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of the Strict Pull-Ups is completed.

Tips and Strategy

Break the Strict Pull-Ups in smaller sets. You don’t want to do 20 unbroken in the first set and work on sets of 3 on the last set. Since there will be a longer break for the Dumbbell movements, see if you can do bigger sets.

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namesake photo
Background: "White Knuckles" is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can't use the program's name) that features a chipper of 4 movements.
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