WOD: Saturday 250308
• Coaching Notes
Today’s workout is all about team strategy, communication, and managing fatigue effectively. In this For Time workout, athletes will rotate through different roles, balancing work, static holds, and recovery. Each section of the workout presents a unique challenge that requires smart pacing and teamwork to complete efficiently.
The 2000m row will set the tone for the workout. Partners should establish a consistent rotation strategy, switching every 250-500m to maintain a strong pace. The front rack kettlebell hold will challenge core and shoulder endurance—cue athletes to keep the elbows high, chest up, and midline engaged to avoid excessive fatigue early.
The 150 synchro American kettlebell swings require smooth, coordinated movement rather than speed. Teams should aim for consistent sets (e.g., 15-20 reps at a time) to prevent grip fatigue while ensuring full lockout at the top. Breathing through the reps and staying in sync is key—no-reps due to bad timing will slow the team down.
For the 100 box jump overs, one partner will be holding a plank while another rests. This means fatigue will accumulate fast. Athletes should find a steady box jump rhythm, using quick steps down rather than rebounding to conserve energy. Encourage strong plank positions (shoulders stacked over hands, core engaged) to prevent sagging and unnecessary rest.
The final challenge, 50 cumulative strict handstand push-ups, will test upper body endurance. Teams should strategize small, quick sets (e.g., 5s or 3s) to avoid burnout and wasted reps. Scaling options, such as strict dumbbell presses or pike push-ups, should be used for those who aren’t proficient in strict HSPUs.
The key to success today is efficient transitions and communication—remind teams to rotate smartly, stay engaged even when resting, and push hard in the final minutes. Let’s work together, move with purpose, and finish strong!
metcon: "La Familia es Todo"
For time:
Row, 2000 m
150 Synchronized Kettlebell Swings, 53/35 lbs
100 Box Jump Overs, 24/20 lbs
50 Strict Handstand Push-ups
Time Domain: 20-30 minutes
Time Cap: 30 min
Accessories:
4 rounds for quality of:
8 L/8 R Single Leg Romanian Deadlifts, pick load
Hollow Body Hold, 30 secs