WOD: Tuesday 250114

•Coaching Notes

Today’s session starts with a strength segment focused on back squats, giving athletes an opportunity to build a solid foundation of power before pushing their limits at 80%. Each set is on a three-minute clock, which should offer sufficient rest for proper recovery and technique. Following that, we’ll move into “Gotham’s Reckoning,” a fast-paced, high-intensity interval workout. Athletes will alternate between quick shuttle runs, air squats to recruit and challenge the legs, and max burpees to a target before a brief rest. The goal is to accumulate as many reps as possible across four sets, so maintaining steady pacing is crucial. Encourage everyone to balance aggression with efficient movement, especially on the burpees, and to capitalize on the short rest to stay sharp throughout the workout.

strength: back squats

Back Squat 1x8 at 65% 1RM

Back Squat 1x8 at 65% 1RM

Back Squat 1x6 at 70% 1RM

Back Squat 1x6 at 75% 1RM

Back Squat 1xME at 80% 1RM

metcon: “Gotham's Reckoning”

4 rounds, 1:45 each, for max reps of:

5 Shuttle Runs, 50 ft

15 Kettlebell Goblet Squats, 70/53 lbs

Max reps in remaining time Burpee-to-Targets

Rest 45 secs

Accessories:

5 rounds for max reps of:

Max rep Single Leg Banded Hip Thrusts, L 30 secs/R 30 secs

12 Dumbbell Box Step-ups, pick load, 20 in

Rest 45 secs