Cole Sager’s Workout of the Week
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
Today’s workout of the week is programmed by Games veteran and new dad Cole Sager. After debuting as a 23-year old rookie at the 2014 CrossFit Games, the former collegiate football player has made eight-straight Games appearances with three top-10 finishes to show for his efforts.
His CrossFit highlights include a career-best 5th place finish at the 2016 Games, winning the 2014 Northwest Regional, receiving the “Spirit of the Games” award at the 2017 Games, finishing sixth in the 2019 Worldwide Open, three career event wins at the Games and most recently winning the 2021 West Coast Classic to punch his ticket to this past summer’s Games.
- Every 5 minutes, for 20 minutes:
21 Calorie Row
18 Calorie Bike
15 Burpee Box Jump-overs (24/20)
12 Chest-to-bar Pull-ups
Some advice from Cole: “These intervals are meant to build fitness and your capacity for doing a moderate set of gymnastics while fatigued. We ideally want to have around 1 minute of rest before starting our next interval, so adjust the reps for the first three movements accordingly. A good place to start would be to reduce the reps down by three, but keeping the chest-to-bar pull-ups at 12 reps. If you need to scale the chest-to-bar, start by scaling the movement before scaling the reps. Dig in hard on the row, be steady through the bike and burpees and get on the pull-up bar sooner than you want to..”
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