WOD: Wednesday 250312

• Coaching Notes

Today's session is a strength-focused upper body day with a bench press progression, followed by "Swole Batman", a high-output EMOM that combines dumbbell cycling, leg stamina, and max effort calorie work on the Echo Bike. Athletes should focus on controlled pressing mechanics in strength work, then efficient movement and smart pacing during the workout.

strength: bench press

Every 4 mins for 12 mins do:

5 Bench Press, 65% 1RM

3 Bench Press, 70% 1RM

1 Bench Press, 75% 1RM

metcon: "Swole Batman"

5 rounds, 1 min per station, for max reps of:

Single Arm Devil Press, 50/35 lbs

Air Squat

Bike Calories

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Goals:

8-12 Devils Press

25-35 Air Squats

15-20 Bike Cals for men

10-14 Bike Cals for women

Accessories:

Every 1 min for 12 mins, alternating between:

7 Seated Good Mornings, pick load

14 Banded Clamshells