WOD: Thursday 230427

Wouldn’t be a real week at they gym if there wasn’t any running, rowing, or biking after all.

• Daily Focus

Today the focus is aerobic capacity work and more specifically threshold work. We are tackling a mixed monostructural triplet with the goal of working for most of the prescribed interval time and allowing for a short rest period of around 1 min getting into the next set. Really work with athletes on scaling this one today to match the time domain as those less conditioned will really feel this one in the later rounds and have a hard time keeping pace.

Start groups at 2 min delay in order if class size dictates that we need to adjust or alternate rounds starting on different equipment. For example- round 1 as written, round 2 as Echo Bike + run + row, round 3 as run + row + Echo Bike, round 4 as prescribed, etc.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Bike Erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus

Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scaling to an Assault Bike with 24/18 calories or a Bike Erg with 25/20 calories would be the move today.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

metcon: "Blood on the Dance Floor"

5 rounds, each round for time, of:

Row, 400/350 m

14/11 Assault Bike Calories

Run, 400 m

Go every 6 mins.

Accessories:

3 rounds of:

8 L/8 R Kettlebell Rotational Chop + Lifts, pick load

Star Plank, L 20 secs/R 20 secs

Copenhagen Plank, L 20 secs/R 20 secs

Max effort Plank Row Iso Hold, pick load