WOD: Thursday 231116

Running out of days to run outside, so we’re making sure to give y’all every opportunity.

• Coaching Notes

We have a longer conditioning effort on the docket today with a 36:00 minute workout, which is meant to target a mixed modality lactate threshold effort targeting muscular stamina and posterior chain development. The entire goal today is to be working for around 5:00 minutes and then resting until the 6:00 minute mark before hitting the next set. This short rest period will create accumulated fatigue and challenge athletes to pace themselves better at the onset. If athletes will not be able to hit the 5:00 mark @ around 80-85% intensity they should dial things back in order to do so as we are not looking to hold 90%+ of your max heart rate for the duration of this workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian KBS. After that a KB Deadlift would be the best option to limit dynamic loading.

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

-Calorie 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.

Metcon: "Steady As She Goes"

Every 6 mins for 36 mins, alternating between:

Station 1:

Run, 400 m + 30 Kettlebell Swings, 53/35 lbs + 33/24 Bike Calories

Station 2:

Run, 400 m + 15 Deadlifts, 225/155 lbs + 33/24 Bike Calories

Primary Objective: Complete Each set in ~ 5 minutes

Secondary Objective: Stay unbroken on the AKBS and Deadlifts

accessories:

4 rounds for quality of:

Farmer Carry, pick load, 100 ft

GHD Supine Hold, 30 secs

GHD Sorenson Hold, 30 secs

Rest 2 mins