WOD: Tuesday 220726

For a workout titled “Magic Kingdom” I question the magical nature of it.

• Daily Focus

Today, we are going for a long challenging workout. This one will definitely test muscular endurance, aerobic capacity, and grit. We want to spend some time here focusing on rowing technique to start the day as that is likely the first thing to go out the window as soon as athletes are under fatigue. Talk to athletes about the focus on pacing and strategy with this workout as this one will be a big challenge come that middle round of 1000/850 m on the rower.

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• Skill

Rowing Technique-

2 rounds for quality of:

Arms-Only Rowing (pick drill), 30 secs

Arms + Body Rowing (body hinge and finish with arms), 30 secs

Legs + Body Rowing (leg drive, strong back and lat engagement), 30 secs

Half Stroke Strong Finish (pushing with legs and finish through body), 30 secs

Full Stroke (put it all together, legs-body-arms on drive/arms-body-legs on recovery), 1 min

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• Points of Performance, Coaching Cues, & Scaling Modifications

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

-Scale: Adjust to single unders and increase the reps by 50 on each set or we can sub out Ski Erg for a similar prescribed time domain for the workout with the idea that it will become much more of a machine based workout if done that way.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: We can reduce the load or height of the wall ball, go to a box squat to throw, or even just sub out air squats to keep a similar stimulus.

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

-Scale: Sub similar distance on the Ski Erg, run, or double the distance for the Bike Erg or Assault Bike.

MetCon: "Magic Kingdom"

For time:

150 Double Unders

75 Wall Balls, 20/14 lbs

Row, 2000/1700 m 100

Double Unders

50 Wall Balls, 20/14 lbs

Row, 1000/850 m

50 Double Unders

25 Wall Balls, 20/14 lbs

Row, 500/425 m

Time Cap: 35mins

Accessories:

3 rounds for quality of:

8 L/8 R Bulgarian Split Squats, pick load

Kettlebell Front Rack Carry, pick load, 100 ft

Wall Sit, 1 min