WOD: Tuesday 240116

Who can say they’re this happy when rowing other than Rachel?

• Coaching Notes

Today, we're diving into an extensive chipper workout with a major focus on Toe to Bar volume. This session is structured uniquely, as we’ll continually cycle back to a set of Toe to Bar between each varied movement. It’s an engaging and dynamic workout, excellent for Open preparation, as it encompasses a variety of familiar exercises. The workout is designed to challenge muscular stamina and create some interference. From a coaching standpoint, it’s critical to ensure that we select the appropriate scales and volume for our athletes. Given the high-output nature of this workout, it demands considerable muscular endurance and capacity across multiple movements. Expect the workout duration to fall within the 18:00-23:00 minute range. We’ve implemented a strict time cap to manage volume and guide athletes towards suitable scaling options.

Allocate around 5:00-10:00 minutes to review and practice Toe to Bar techniques and efficiency. This part is essential for setting a solid foundation for the workout. Then, briefly touch on each of the other movements, guiding athletes through a warm-up and helping them establish their working loads. After the general warm-up, plan for an additional 15:00 minutes dedicated to specific movement preparation, ensuring everyone is well-prepped and confident about the upcoming exercises.

Let's encourage our athletes to focus on form and pacing, mindful of the workout's demands. It's all about finding that balance between pushing limits and maintaining sustainable effort throughout. Let’s gear up for an exciting and challenging session!

metcon: "Origami"

For Time:

15 Toes to Bar

90 Double Unders

15 Toes to Bar

60 Wall Balls (10/9ft), 20/14

15 Toes to Bar

45/36 Calorie Row

15 Toes to Bar

30 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press, 50/35 

Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Accessories:

4 rounds for quality of:

Side Star Plank Hold, L 20 secs/R 20 secs

Suitcase Carry, pick load, L 30 m/R 30 m

Paloff Hold, pick load, L 30 secs/R 30 secs

Sandbag Hold, pick load, 40 secs