WOD: Tuesday 250304

• Coaching Notes

Today’s session is gymnastics-focused, with a skill emphasis on Chest-to-Bar Pull-Ups, followed by a high-intensity conditioning piece: “Mr. White.” The goal of skill work is to reinforce efficiency, movement economy, and proper positioning before moving into the workout. Encourage athletes to focus on lat engagement, a strong hollow-to-arch kip, and tight transitions to minimize wasted movement. Scaling should prioritize quality reps over quantity, using banded options or jumping variations as needed.

“Mr. White” is an interval-style workout designed to test upper body endurance under fatigue. Athletes should focus on a steady pace on the rower, aiming for around that 80-85% Effort, while staying technically sound—cue them to drive with their legs and avoid early arm fatigue. The Chest-to-Bar Pull-Ups should be broken into 2 sets or less with the goal of going unbroken, relying on a strong, efficient kip rather than muscling through. The wall walks will be the true test, as cycle speed will be affected by upper body fatigue from the prior movements. Encourage athletes to stay tight through the midline and avoid overreaching on the wall walks, keeping efficiency high. Expect some fall-off in pacing across sets due to the short rest window, but push athletes to stay within the 2:00-2:45 time domain per round.

The goal today is controlled intensity—athletes should attack each round with purpose but maintain movement integrity throughout. Let’s get them moving efficiently and attacking each set with intent!

Gymnastics:

8-10 minutes

Chest to Bar Pullups

metcon: "Mr. White"

4 rounds, each round for time, of:

20/16 Row Calories

12 Chest-to-bar Pull-ups

4 Wall Walks

Go every 4 mins.

Accessories:

4 rounds for quality of:

20 Tall Kneeling Banded Lat Pull Downs

20 Banded Face Pulls

12 Seated Banded Rows