WOD: Wednesday 231011

Please don’t actually collapse today. K, thanks, bye.

• Coaching Notes

Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort. Most athletes by round 4 should be fully flooded with lactate and that deep burn in the quads. With that being said we would love to see athletes hitting consistent paces throughout and really having to push that 4th set in order to do so. Due to the fact that this is a 1:1 work to rest ratio style workout, the workout will take a long time. Total running cap would be 35:00 minutes which allows for 5:00 minutes per round to accomplish the work. This means that the bike should be done in under 75 seconds for each part of the interval. Total working time on the bike being 2:30 or less and this leaves time for a run at around 2:15 and transitions.

Yes if you look at 4 Sets x 5:00 on/5:00 off, this would be 40:00 minutes total, however we don't count that final rest :) We will however count it in the total time for class management as I know a lot of you will need to run this as alternating segments with a partner and starting on a 5:00 delay could be appropriate to manage.

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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 / per 400m : 30/24 Cal Row or Ski Erg

Echo Bike: Work to hit the first couple calories fast to get this thing up and revving, then settle into a pace. Really focus on the push + pull of the upper body and continually pressing through the legs in order to keep maximum efficiency. We can sub 20/16 Calories on the Bike Erg as a good quality alternative or 18/13 Calorie Ski Erg.

metcon: "Till I Collapse"

4 rounds, each round for time, of:

18/13 Calorie Assault Bike

Run, 400 m

18/13 Calorie Assault Bike

Rest 1:1 between each round.

Goal: Sub 4:00 /Set

Cap: 5:00/Set

Cap: 35:00 (total)

accessories:

3 rounds for quality of:

15 Piked Parallette Leg Raises

Hollow Hold, 30 secs

Sorenson Hold, 1 min