WOD: Monday 250630
Yay Back Squats!
• Coaching Brief & Class Overview
Today’s session combines strength development and metabolic conditioning to build lower body power, coordination, and aerobic capacity. The strength portion focuses on back squats paired with lateral PVC pipe jump overs, emphasizing explosive hip extension and lateral mobility. Athletes will progressively increase load across four sets, starting at 70% and working up to 80%+ of their 1RM. The lateral jumps enhance body control and spatial awareness, reinforcing safe landing mechanics under fatigue.
The conditioning piece, “Drain You,” alternates short, intense 1-minute AMRAP efforts on the Echo Bike and rower, each paired with weighted lower-body movements—front rack step-ups and goblet squats using a single kettlebell. This format challenges athletes to maintain maximal calorie output while managing muscular fatigue in the legs. Strategic pacing and steady breathing will be key to sustaining power across each interval. Rest periods allow brief recovery, promoting quality output in subsequent rounds.
strength:
Every 2:30 for 10 mins do:
4 Back Squats, pick load
4 Lateral Pvc Jumps, pick height
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+
metcon: “Drain You”
In 1 min, for max reps of:
12/9 Echo Bike Calories
Max reps in remaining time Single Arm Kettlebell Front Rack Box Step-ups, 53/35 lbs, 20 in
Rest 1 min
-- then --
In 1 min, for max reps of:
12/9 Row Calories
Max reps in remaining time Kettlebell Goblet Squats, 53/35 lbs
Rest 1 min
-- then --
In 1 min, for max reps of:
12/9 Echo Bike Calories
Max reps in remaining time Single Arm Kettlebell Front Rack Box Step-ups, 53/35 lbs, 20 in
Rest 1 min
-- then --
In 1 min, for max reps of:
12/9 Row Calories
Max reps in remaining time Kettlebell Goblet Squats, 53/35 lbs
Rest 1 min
-- then --
In 1 min, for max reps of:
12/9 Echo Bike Calories
Max reps in remaining time Single Arm Kettlebell Front Rack Box Step-ups, 53/35 lbs, 20 in
Rest 1 min
-- then --
In 1 min, for max reps of:
12/9 Row Calories
Max reps in remaining time Kettlebell Goblet Squats, 53/35 lbs
Accessories:
4 rounds for quality of:
Crossover Sled Drag, pick load, L 50 ft/R 50 ft
10 L/10 R Single Leg Hip Thrusts, pick load
Barbell Hip Thrust Hold, pick load, 30 secs