WOD: Tuesday 250225

• Coaching Notes

Today's session begins with an 8:00 EMOM of Ring Muscle-Ups, aiming for 3-5 reps per minute to build technical proficiency and capacity. Athletes should focus on efficient kipping, strong turnover, and controlled descents to maintain consistency throughout the sets. Scaling options include banded muscle-ups, jumping transitions, or strict pull-up/dip complexes. The goal here is to spend some time going through progressions and building confidence with the modification for the day that they will tackle in the EMOM.

Following the gymnastics work, athletes will move into “Live Ammo”, a 12:00 EMOM conditioning piece designed to test endurance, power, and skill under fatigue. The workout cycles through 10 burpee box jump-overs, 15 toes-to-bar, max-calorie bike on each minute and 1 minute of rest. The score is based on total bike calories, so athletes should push hard on that station while maintaining efficiency on the other movements. Burpee box jump-overs should be steady, toes-to-bar should be broken into manageable sets if needed, and the bike effort should be about a 90% effort sprint before rest.

Coaches should emphasize pacing, movement efficiency, and strategic breathing to help athletes sustain effort across all rounds. Adjustments can be made for volume or movement complexity to match individual skill levels while keeping intensity high.

gymnastics:

Every 1 min for 8 mins.

5 Ring Muscle-ups

Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips

Level 1: 5-7 Ring Rows + 5-7 Push-Ups

metcon: "Live Ammo"

Every 1 min for 12 mins, alternating between:

10 Burpee Box Jump Overs, 24/20 in

15 Toes-to-bars

Max rep Air Bike Calories

Rest 1 min

Accessories Part A:

Every 1 min for 10 mins, alternating between:

8 Narrow Grip Bench Press, pick load

16 Alternating Kettlebell Gorilla Rows, pick load

Accessories Part b:

5 rounds, 20 secs per station, for max reps of:

Banded Bicep Curl

Rest 10 secs

Banded Tricep Extension

Rest 10 secs

Rotate immediately to the next station every 20 secs, the clock does not stop or reset between stations.