WOD: Saturday 250222

Have a great weekend!

• Coaching Notes

Today's workout is a partner interval piece that blends strength, conditioning, and power output, all within a waterfall-style flow. Athletes will rotate through dumbbell burpees, hang clean & jerks, a 200m run, and max calorie efforts on the bike, emphasizing strategic pacing and smooth transitions. Each set is 4 minutes long, followed by a 2-minute rest, repeated for four total sets.

The primary focus today is consistent effort across all stations while preserving intensity for the bike. The dumbbell work should be deliberate but efficient, with athletes aiming to move steadily through burpees and hang clean & jerks without excessive rest. The run is a reset, but it must be fast enough to allow time on the bike without completely draining energy. The bike is where athletes will maximize their score, so they should push hard in the final moments of each round.

Coaches should emphasize smooth movement efficiency on the dumbbell work, ensuring athletes brace and breathe through their clean & jerks to avoid early fatigue. The run should be controlled yet aggressive, and athletes should transition onto the bike immediately upon returning to capitalize on available time.

The goal today is to maintain output across all four sets, using the first set as a pacing benchmark and adjusting accordingly. Athletes should focus on seamless transitions, smart pacing, and a final bike sprint each round to accumulate the most calories possible. Coaches should cue athletes to communicate with their partners, stay efficient in movement, and finish each set with intensity.

metcon: "Solar Flare"

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

6 Dumbbell Burpees, 50/35 lbs

8 Dumbbell Hang Clean & Jerks, 50/35 lbs

Run, 200 m

Max reps in remaining time Air Bike Calories

Rest 2 mins

Accessories:

5 rounds for quality of:

6 L/6 R Landmine Single Leg Deadlifts, pick load

12 Barbell Hip Thrusts, pick load