WOD: Monday 250317

How we feeling that the Open is finally over?

• Coaching Notes

Today’s session is centered around developing raw strength with the deadlift, reinforcing proper bracing and pulling mechanics under progressive loading. We then transition into “Ready on the Spot,” a high-intensity interval workout that challenges athletes to push their aerobic capacity while maintaining grip endurance and core control under fatigue.

strength: deadlift

Every 4:00 minutes x 3 Sets Complete

5 Reps @ 65-70%

3 Reps @ 70-75%

1 Rep @ 75-80%

metcon: "Ready on the Spot"

4 rounds, 3 mins each, for max reps of:

Run, 200 m

20 Kettlebell Swings, 53/35 lb

Max reps in remaining time Toes-to-bars

Accessories:

5 rounds for max reps of:

Max rep Single Leg Hip Thrusts, pick load, L 30 secs

Rest 15 secs

Max rep Single Leg Hip Thrusts, pick load, R 30 secs

Rest 15 secs

Max rep Foam Roller Hamstring Curls, 45 secs

Rest 45 secs