WOD: Friday 240426

Sorry Kreeger, Matt did you kinda dirty with this photo.

• Coaching Notes

We are tackling a mental grit and lactate threshold style capacity benchmark workout with “Fortitude” today. The goal here will be to really lean into this workout and see how long you can sustain. The goal will be to finish the entire 30 minutes for our athletes, which would mean adjusting some of the volume for a good majority of the athletes in our classes, however putting it as a benchmark to shoot for is a wonderful test and way to challenge our athletes to reach a new level. In order to have this be effective, the athletes should be able to complete each working set in under 45 seconds, then have 15 seconds to gather their breath and refocus on the next movement.

Understanding that having only two stations in an affiliate setting for a workout with rowers might be difficult so we have created a large class option here today that alternates between the rower and the bike in order to create an extra station here today. There is even the option of changing it to a 6:00 minute EMOM done 5 rounds through where we have 3 different machine stations and 3 burpee stations if the class is really large. This will still allow for the stimulus to stay as the target today and allow athletes to tackle the workout together.

metcon: fortitude

Every 1 min for 30 mins, alternating between:

15/12 Row Calories

15 Burpees

Accessories:

Every 1 min for 12 mins, alternating between:

12 Tall Kneeling Banded Lat Pull Downs

10 Dumbbell Zottman Curls, pick load

6 L/6 R Half Kneeling Kettlebell Chop + Lifts, pick load