WOD: Thursday 250306

• Coaching Notes

Today's workout, "Tread Lightly," is a 30-minute EMOM designed to test aerobic capacity, skill proficiency, midline endurance, and muscular stamina while maintaining a controlled, sustainable pace. Each station presents its own unique challenge, requiring athletes to stay consistent and efficient throughout all six rounds.

The Echo Bike should be attacked with a moderate but steady effort, ensuring athletes finish in 40-45 seconds while leaving enough energy for the upcoming movements. Double unders will demand breathing control and rhythm—encourage relaxation in the shoulders and quick wrist flicks to avoid excess tension. GHD sit-ups will challenge midline stamina, and athletes should focus on a controlled pace to avoid excessive lower back fatigue. Wall balls should be completed unbroken or in two quick sets, ensuring efficiency in the squat-to-press movement while managing fatigue leading into the next round.

The built-in rest minute is key—athletes should use it to regulate their breathing and recover while preparing for the next round. Cue them to stay calm, focus on quality reps, and transition smoothly between movements to prevent falling behind. This is a long, grind-style workout that rewards consistency and movement efficiency over sheer intensity. Encourage athletes to hold their pace, stay sharp on movement standards, and push for quality work across all six rounds!

metcon: "Tread Lightly"

Every 1 min for 30 mins, alternating between:

18/14 Echo Bike Calories

50 Double Unders

15 GHD Sit-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

Rest 1 min

Accessories:

5 rounds for quality of:

Copenhagen Side Plank Hold, L 20 secs

Rest 20 secs

Copenhagen Side Plank Hold, R 20 secs

Rest 20 secs

Heel Elevated Squat, pick load, 40 secs

Rest 30 secs