WOD: Thursday 250102

Heard you all missed those 40 minute workouts from last year.

• Coaching Notes

Today’s class is all about maintaining consistent output and movement quality over a long, steady grind. “Dustbringer” is a 40-minute interval-style workout with four stations rotating every two minutes. Athletes will cycle through a mix of bodyweight movements, cardio efforts, weighted carries, and a core hold. The primary goal is to complete the prescribed work within each interval without sacrificing form or precision. Encourage pacing from the start—there’s no room for a sprint followed by a crash. Instead, athletes should settle into a sustainable effort, focusing on upright posture during carries, controlled pulls on ring rows and renegade rows, and disciplined core engagement in the plank. If needed, adjust reps or distances to ensure everyone stays on time and on track. After class, suggest taking advantage of optional recovery methods, like a brief cold plunge, sauna, or stretching session, to aid in recovery and prepare them for the PRVN Community Throwdown Workouts this weekend!

metcon: "Dustbringer"

Every 2 mins for 40 mins, alternating between:

1x [ 10 Ring Rows + Run, 200 m + 10 Air Squats ]

1x [ 16/12 Echo Bike Calories + 16 Renegade Rows ], 50/35 lbs

1x [ 16/13 Row Calories + Farmer Carry, 100 ft ], 70/53 lbs

Plank Hold, 1 min

Accessories:

Eat.

Sleep 8 hours.