WOD: Tuesday 231226

Hopefully not too much coal was in everyone’s stockings.

• Coaching Notes

In today's session, we're embarking on a 30-minute workout, aiming to maintain a steady pace throughout with minimal pauses between sets. The objective is to engage at a consistent rate, ensuring recovery within the 1 to 1.5 minutes of rest intervals. It's crucial to guide athletes in selecting appropriate scaling modifications and weights that promote sustained effort and proper technique. The workout focuses on enhancing the endurance of the posterior chain muscles, incorporating exercises like double unders, deadlifts, rowing, and running. We're aiming for lactate threshold intensity, targeting about 85-88% of the maximum heart rate from an energy system perspective. Should the completion of the workout in the allotted time push us to redline, adjustments will be necessary. This might include modifying the number of reps, shortening the distance, or decreasing the load, all to preserve the intended workout intensity.

metcon: “Boxing Day”

Every 5 mins for 30 mins, alternating between:

100 Double Unders + 20 Deadlifts, 225/155 lbs

Row, 350/300 m + Run, 400 m

Goal: 30-45 seconds / Movement

Primary Objective: Complete each set in ~3:30-4:00

Secondary Objective: Consistent paces on each station across all sets.

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

Weighted Wall Sit, pick load, 30 secs

Copenhagen Plank, L 20 secs/R 20 secs