WOD: Wednesday 241127

Absolutely locked in.

• Coaching Notes

This one today is another new PRVN Benchmark and with it comes absolute capacity work. How we tackle this will really come down to the ability to maintain our pace on the Burpee Box Jump Overs while not losing pace on the rower. This workout is straightforward and hits hard. We are looking to complete each row in under 2:00 minutes and maintain as close to 1:00 on the Burpee Box Jump Overs. This means that we will be looking to hold around 3:00 minutes a round. This will challenge the very best of us. Prime athletes by having them practice some efficiency tips for the Burpee Box Jump Overs and go through some efficiency and movement work on the rower to get them to understand how to hold and sustain pace better today.

For Class management purposes, please see the big class option as this one will allow multiple groups to hit the workout and space out the rowers a bit. It definitely changes stimulus a bit, but will help manage your class setting and still create a really fun workout.

The goal here will be more about getting the Rowing Station done in that 2:00 mark, then max Burpee Box Jump Overs in minute 3:00 and having minute 4 to rest and get back around to center.

metcon: "PRVN Baseline"

18:00 AMRAP

28/22 Calorie Row

14 Burpee Box Jump Overs

Box: 24in/20in

accessories:

For Quality:

10:00 EMOM

Minute 1 - 5/5 Knees over Toes Split Squats, Light Load

Minute 2 - :20/:20 Single Leg Hip Thrust Hold, Light Load

Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.