WOD: Thursday 230831

If Barbieland has rowing, then count me out.

• Coaching Notes

The goal today is to lean into a longer session with the focus on muscular endurance and lactate threshold development. The goal with this one is to really challenge the midline and keep the aerobic system burning hot at around 83-87% of maximum heart rate. This should feel like heavy breathing, sustained effort, and even split across all 4 sets. We are looking for the score today to be combined time, so even splitting or even negative splitting the work should be the suggested route for the best result. This workout will allow heats or athletes to start on different stations. This will allow for the GHD’s to be freed up as well as the rowers. For GHDs we can start athletes on a 1:15 min delay as we are looking to finish the GHD Sit-ups in under 1:00 min. Possibly a 90 sec delay, but that should not be needed for adjustments to be made. Pair up athletes by height. If you need to have athletes work into the rower, then have one group start with the run and the other group start with the row. This will allow for clean class management and less overall time needed in class.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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 / per 200 m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-Row for Meters: 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.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely. Weighted Sit-ups, V-ups, or Tuck-ups would be ideal scale.

-Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension. If we need to scale today, let's just move to a box elevated burpee in order to limit range of motion while still keeping with the rhythm.

metcon: "Barbieland"

4 rounds, each round for time, of:

Row, 500/425 m

25 GHD Sit-ups

Run, 400 m

20 Burpees

Go every 10 mins.

Goal: 6-7 mins per round

Time cap: 8 mins per round

accessories:

4 rounds for quality of:

Kettlebell Front Rack Wall Sit, pick load, 30 secs

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft