WOD: Thursday 250327

• Coaching Brief & Class Overview

Today’s session is a longer aerobic grind designed to test pacing, gymnastics stamina, and grip endurance. "The Transporter" combines running, rope climbs, and burpee pull-ups in an ascending rep scheme, challenging athletes to stay smooth and efficient while managing fatigue.

Coaching Notes

Running: Athletes should pace aggressively without redlining—banking time here will allow for better execution on rope climbs and burpee pull-ups.

Rope Climbs: Focus on efficient foot locks to conserve grip strength and descend quickly to minimize time under tension.

Burpee Pull-Ups: Strategic positioning under the bar will make the movement more efficient—jump directly into the pull-up to minimize wasted movement.

Mindset Tip: This workout is about steady, repeatable effort. Consistency is key—avoid burnout early to leave gas in the tank for the final max burpee pull-ups.

Gymnastics Skill Work:

For quality: Rope Climb Progression, 10 mins

metcon: "The Transporter"

In 20 mins, for max reps of:

Run, 200 m

1 Rope Climb, 15 ft

5 Burpee Pull-ups

Run, 200 m

1 Rope Climb, 15 ft

10 Burpee Pull-ups

Run, 200 m

1 Rope Climb, 15 ft

15 Burpee Pull-ups

Run, 400 m

2 Rope Climbs, 15 ft

20 Burpee Pull-ups

Run, 400 m

2 Rope Climbs, 15 ft

25 Burpee Pull-ups

Run, 400 m

2 Rope Climbs, 15 ft

Max reps in remaining time Burpee Pull-ups

Accessories:

Tabata Renegade Row, 50/35 lbs

The Tabata interval is 30 secs of work followed by 30 secs of rest for 5 intervals.

Tabata score is the total reps performed in all of the intervals.