Coffland workout

Coffland Crossfit Workout

Overview of Coffland Workout

The Coffland workout is named after Army Capt. Andrew Coffland, who died in 2009 while serving in Afghanistan. This workout is a hero workout that is not typically used in CrossFit competitions. It involves a static hold and a gymnastics movement, making it a challenging workout that requires both strength and endurance. The workout involves holding a dead hang from a pull-up bar for as long as possible, followed by as many push-ups as possible without letting go of the bar. The workout is considered to be difficult due to the static hold and the high number of push-ups involved. The benefits of this workout include improved grip strength, upper body strength, and endurance.

Coffland Workout: Workout Description

The Coffland workout consists of the following movements:

  • Dead hang from a pull-up bar
  • Push-ups while hanging from the pull-up bar

The workout starts with a dead hang from a pull-up bar for as long as possible. Once the athlete drops from the bar, they must immediately perform push-ups while still hanging from the bar. The workout is scored by the total number of push-ups completed.

Coffland Workout: Workout Variations and Scaling Options

The Coffland workout can be scaled by using a band or a partner to assist with the pull-up hold. Athletes can also perform knee push-ups or push-ups from a box to scale the push-up portion of the workout.

Tips and Strategies for Coffland Workout

  • Focus on maintaining a tight grip during the dead hang to conserve energy.
  • Break up the push-ups into manageable sets to avoid burning out too quickly.
  • Use a kip or swing to help generate momentum during the push-ups.
  • Practice dead hangs and push-ups separately to build up strength and endurance.

Athlete Performance in Coffland Workout

The average times or scores for the Coffland workout are as follows:

  • Beginner: 5-10 minutes
  • Intermediate: 10-15 minutes
  • Advanced: 15-20 minutes

Conclusion

The Coffland workout is a challenging hero workout that requires both strength and endurance. It is named after Army Capt. Andrew Coffland, who died in 2009 while serving in Afghanistan. The workout involves a dead hang from a pull-up bar followed by as many push-ups as possible while still hanging from the bar. Athletes can scale the workout by using a band or a partner for assistance or by performing knee push-ups or push-ups from a box. To perform the workout efficiently and safely, athletes should focus on maintaining a tight grip during the dead hang and breaking up the push-ups into manageable sets.