WOD: Wednesday 250326

The best training days are the ones that involve Back Squats.

• Coaching Brief & Class Overview

Today’s session builds squat strength, leg stamina, and overhead stability through a combination of heavy back squats and a high-volume conditioning AMRAP. Athletes will focus on bracing and breathing mechanics in their squat work before tackling “Crank,” an 8-minute AMRAP designed to challenge leg endurance, overhead stability, and pacing efficiency.

Coaching Notes

Back Squat Strength: This cluster-style format (5-3-1) within a 4:00 window encourages quick weight adjustments while still accumulating volume and heavier loads.

AMRAP Strategy:

Kettlebell Swings: Unbroken if possible, using a strong midline to prevent energy leaks.

Box Jumps: Find a consistent pace—avoid sloppy landings that will tax the legs further.

Overhead Lunges: Control each step—keep the kettlebell locked in place with a vertical forearm and active core engagement.

Mindset Tip: Steady from the start. Avoid redlining early, as fatigue will compound quickly in the final 3 minutes.

strength: Back Squat 5-3-1-5-3-1-5-3-1

Complete as Every 4:00 minutes x 3 Sets Complete:

5 Reps @ 70%

3 Reps @ 75%

1 Rep @ 80-85%

metcon: "Crank"

Complete as many rounds as possible in 8 mins of:

20 Kettlebell Swings, 53/35 lbs

10 Box Jumps, 30/24 in

Single Arm Kettlebell Overhead Walking Lunge, 53/35 lbs, 50 ft

Accessories:

3 rounds for quality of:

12 Ring Hamstring Curls

12 Barbell Hip Thrusts, pick load

Paloff Press Isometric Hold, L 20 secs/R 20 secs