WOD: Wednesday 230308

At least we’re not doing shuttle runs today…

• Daily Focus

The focus today is mixed monostructural conditioning. This one is a fun challenge as we are building the run on each set, which means less and less time on the bike. The goal should be to try to increase pace on the run and the bike each set in order to maximize the amount of calories we can get. When tackling this workout in a group setting with class we are looking to start athletes on a delay in order to make sure they don’t hit the bike at the same time as we assume most gyms don’t have enough bikes for everyone in class. The run should take 4-6 mins, as this is a wide range of abilities on the run. This should allow us to place athletes on a 4 min delay to run this successfully in class as there is 8 mins of working time which means 4 mins for fastest runners on the bike, so a 4 min delay will allow those athletes to get off the bike, then when we increase the distance of the run we are looking to have 3 mins-3:30 for the fastest runners, and finally on the last round we are only looking at around 2 mins-2:30 for the fastest runners on the bike.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

- Run Machine Subs:

800 m = 1200/1000 m

Echo Bike Calories: Stay strong and steady on the bike. Do not sway back and forth in order to try to get more power, that is counterproductive. We should use all our energy to transfer into the bike by working to push and pull consistently with limited body movement.

-Scale: Adjust to any bike or adjust to Ski Erg if or rower.

metcon: "yondu"

In 8 mins, for max reps:

Run, 1000 m

Max reps in remaining time Bike Calories

-- Rest 4 mins --

In 8 mins, for max reps:

Run, 1200 m

Max reps in remaining time Bike Calories

-- Rest 4 mins --

In 8 mins, for max reps:

Run, 1400 m

Max reps in remaining time Bike Calories

Accessories:

4 rounds for quality of:

8 L/8 R Side Plank Feet Elevated Hip Drops

8 Hamstring Sliders

8 Kang Squats, pick load