WOD: Thursday 240208

At least it isn’t a 40min EMOM for the workout.

• Coaching Notes

Today's focus is all about consistency and enduring through a solid 40-minute workout. We've been building up to this by incorporating longer segments in our previous 40-minute EMOM sessions. But today's challenge is a bit different. Instead of those quick bursts of intensity, we're shifting gears. Athletes will need to maintain a steady and consistent pace throughout this entire 40-minute EMOM.

It's all about staying in the zone, nailing those correct breathing patterns, and keeping a rock-steady rhythm. We're throwing a couple of options your way – with the ideal option being the ski erg for the day, but the rower also being a great option.

Now, to keep things running smoothly, we've got a plan. We can either start in a waterfall setup, giving everyone their space and ensuring the workout flows seamlessly. Or, we can stagger the start times by 3 minutes to accommodate multiple groups, ensuring nobody overlaps on the machines or has to wait to use the dumbbells and kettlebells.

So, team, get ready to embrace the challenge, maintain that consistency, and keep moving for the entire 40 minutes. Let's make today's workout count!

metcon: "Talk the Talk, Walk the Walk"

4 rounds, each round for time, of:

45/35 Bike Calories

20 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Ski Erg, 400/350 m

Kettlebell Farmers Carry, 70/53 lbs, 200 ft

Go every 10 mins.

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

Accessories:

4 rounds for quality of:

Paloff Hold, L 20 secs/R 20 secs

Copenhagen Plank, L 20 secs/R 20 secs

10 Plank Hip Drops