WOD: Saturday 250329

Have a great weekend!

• Coaching Brief & Class Overview

Today’s class is built around partner pacing, midline endurance, and leg stamina with "The Expendables," a longer chipper-style partner workout. Athletes will need to strategically split work, manage transitions, and maintain intensity across all three rounds while keeping their movement quality high.

Coaching Notes

Double Unders: Aim for consistent, smooth sets to avoid unnecessary fatigue early on.

Abmat Sit-Ups: Keep hips planted—engage the core rather than relying on momentum.

Wall Balls: Stay efficient with breathing and bracing—avoid excessive resting at the bottom.

Bike: Steady into an aggressive finish—this is where teams can push the pace.

Mindset Tip: Work smarter, not harder. This workout is about even workload distribution and building intensity over each round.

metcon: "The Expendables"

3 rounds for time of:

100 Double Unders

80 AbMat Sit-ups

60 Wall Balls, 20/14 lbs, 10/9 ft

40/30 Air Bike Calories

Time Cap: 35min

Accessories:

3 rounds for quality of:

8 L/8 R Single Leg Box Step Downs, pick height

15 Band Pull Downs

5x [ 1 Medicine Ball Chest Pass + 1 Sprint ], pick load