WOD: Thursday 240125

You got 40mins today to rethink over every decision you’ve made that led you to this workout.

• Coaching Notes

Today's workout, "Lost in Translation," is a challenging 40-minute EMOM consisting of alternating movements designed to push our athletes' endurance and versatility to the limits.

Here's the breakdown:

Minute 1: Athletes will kick off with a demanding 13/10 Calorie Echo Bike or Calorie Ski Erg. Encourage them to move at a consistent and controlled pace.

Minute 2: Transition to 15 American Kettlebell Swings using a 53/35 lb (24/16kg) kettlebell. Focus on coaching proper form, especially hip power, during these swings.

Minute 3: Get ready for 6 Shuttle Runs, spanning a distance of 8 meters (approximately 25 feet) each. Agility and quick footwork will be essential here.

Minute 4: Each round concludes with 15/10 Push-Ups. Emphasize the importance of maintaining excellent form and achieving a full range of motion.

The primary objective today is to sustain both intensity and consistency throughout the entire 40-minute EMOM. Encourage athletes to push their limits, but also stress the importance of scaling appropriately if needed to ensure they can keep moving through each round.

To facilitate efficient class management and ensure a smooth flow, we suggest having athletes work in groups, starting at different stations. This approach will make it easier to manage the class and ensure a well-organized workout. Our ultimate goal is to continue building quality volume and capacity today, emphasizing the importance of maintaining impeccable movement standards and consistency across all sets.

This session offers a well-rounded blend of cardio, strength, and agility training. Be prepared to provide any necessary modifications or scaling options to accommodate athletes with varying fitness levels. Let's keep our athletes engaged, motivated, and ready to give their absolute best effort!

metcon: "Lost in Translation"

Every 1 min for 40 mins, alternating between:

15/11 Bike Calories

15 Kettlebell Swings, 53/35 lbs

6 Shuttle Runs, L 25 ft/R 25 ft

15/10 Push-ups

Accessories:

3 rounds for quality of:

10 Glute Bridge Dumbbell Pull Overs, pick load

10 L/10 R Single Leg Hip Thrusts

10 L/10 R Half Kneeling Paloff Press + Rotations