WOD: Monday 250818

Yeah Burpees!

• Coaching Brief & Class Overview

We’re kicking off today with strict pulling volume to reinforce gymnastics strength under controlled conditions. The focus in part one is to complete 5 quality sets at 50% of each athlete’s unbroken max set, pairing that with challenging ring rows to build horizontal pulling capacity. Encourage athletes to maintain tempo and full ROM—this is about control and development, not racing.

The conditioning piece “Into the Fire” is a gritty, interval-based effort alternating two stations every 3:00 for 4 sets. Each station pairs cyclical output with a high-effort bodyweight or dumbbell movement. Athletes should treat each interval as a hard push—bike and row should take under a minute each, leaving time to complete devils press and burpees with urgency. Effort should sit around 85–90% per round with consistent times across. Manage class flow by assigning start stations and reminding athletes to hit full standards on line-facing burpees. This one is about grit, pacing under fatigue, and movement resilience.

gymnastics strength:

Every 3 mins for 15 mins do:

Max rep Strict Pull-ups

10 Ring Rows

metcon: “Into the Fire”

Every 3 mins for 12 mins, alternating between:

15/11 Echo Bike Calories + 10 Devil Press, 35/25 lbs

15/12 Row Calories + 15 Line Facing Burpees

Accessories:

4 rounds for quality of:

12 Dumbbell Hammer Curls, pick load

Ring Support Hold, 15 secs Banded

Paloff Hold, L 30 secs/R 30 secs