WOD: Wednesday 250319

• Coaching Notes

Today’s focus is on steady pacing, movement efficiency, and strategic energy output for “Big Rig.” This workout is all about controlled effort—pushing the pace while maintaining sustainable intensity across large sets of monostructural and box movements. Athletes will need to dial in rowing mechanics, box jump-over transitions, and efficient step-over execution to maximize output while conserving energy.

Coaching Notes

Encourage pacing control early—this is an endurance-based workout, not a sprint.

Focus on transition speed—every second saved adds up across two rounds.

Reinforce breathing patterns—steady breaths for sustained output.

Leg fatigue management is key—keep the box jump-overs and step-overs smooth and consistent.

metcon: "Big Rig"

2 rounds for time of:

50/40 Row Calories

50 Box Jump Overs, 24/20 in

54/40 Bike Calories

50 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Goal: 20-30 min Time Cap: 35min

Accessories:

4 rounds for quality of:

18 Seated Leg Extensions, pick load

12 Weighted Lateral Lunges, pick load