Overview of the Coe Workout
The Coe workout is named after Army Sgt. Keith Adam Coe, who died on April 27, 2010, in the Arghandab River Valley, Afghanistan, while serving during Operation Enduring Freedom. The workout was first posted on the CrossFit main site in 2010 and has since become a staple in the CrossFit community. The workout is a benchmark workout, meaning it is used to measure an athlete’s progress over time. The Coe workout is a high-intensity workout that involves heavy lifting and gymnastics movements. It is known for its difficulty and is often used in competitions, including the CrossFit Games.
Coe Workout: Workout Description
The Coe workout consists of the following movements, to be completed in order:
- 10 rounds for time
- 10 Thrusters (95/65 lb)
- 10 Ring push-ups
The workout is scored for time, meaning the athlete must complete all 10 rounds as quickly as possible. The recommended weight for the thrusters is 95 pounds for men and 65 pounds for women.
Coe Workout: Workout Variations and Scaling Options
Not everyone who tries the Coe workout will be able to do it as prescribed. Here are some common scaling options:
- Reduce the weight of the thrusters
- Use a band for the ring push-ups
- Reduce the number of rounds
Scaling options are recommended for those who are new to CrossFit or who have not yet developed the strength and skill required to perform the workout as prescribed.
Coe Workout: Tips and Strategies
Here are some tips for completing the Coe workout efficiently and safely:
- Pace yourself: The Coe workout is a high-intensity workout that can quickly become overwhelming. It is important to pace yourself and not go too hard too soon.
- Focus on form: The thrusters and ring push-ups are complex movements that require proper form to be performed safely and effectively. Focus on maintaining good form throughout the workout.
- Take breaks: It is okay to take short breaks between rounds to catch your breath and recover. Just be sure to keep the breaks short and get back to work as soon as possible.
Coe Workout: Athlete Performance
Here are the average times for the Coe workout for different levels of athletes:
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 10-15 minutes
Coe Workout: Conclusion
The Coe workout is a challenging and rewarding workout that tests an athlete’s strength and endurance. With proper scaling and good form, anyone can complete this workout and see improvements in their fitness over time. Give it a try and see how you stack up!