WOD: Monday 251027

• Coaching Brief & Class Overview

Today’s session pairs upper-body strength with sustained aerobic output and hinge endurance. The opening Bench Press wave is designed to reinforce control under load — cue athletes to drive the bar with intent while maintaining tension through the upper back and lats. Emphasize a strong setup (shoulders retracted, feet planted, controlled tempo on the descent). Afterward, athletes transition into “As Good As It Gets”, a 16:00 EMOM that challenges aerobic strength and muscular endurance through consistent effort on the bike, moderate deadlifts, and push-up volume management. The key to success here is pacing — athletes should aim to complete each station with 10–15 seconds to spare, keeping heart rate and form under control across all four working rounds.

strength

Bench Press

Every 2:30 x 5 Sets

Set 1: 10 @ 65% 

Set 2: 8 @ 70% 

Set 3: 8 @ 70% 

Set 4: 6 @ 75% 

Set 5: Max Reps @ 80%

% of Bench Press

Focus: Tempo-controlled descent and tight scapular setup.

Modifications:

- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement

- If any alternatives are needed beyond that, let's look to the landmine press for extra movement modifications for the shoulder.

Level 1 / New Athletes:

Every 2:30 x 5 Sets

8 Reps @ 6-7 RPE (Relative Perceived Exertion)

Metcon: “As Good As It Gets”

16:00 EMOM

Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg

Minute 2: 10 Deadlifts @ 60% 1RM

Minute 3: 20/15 Push-Ups

Minute 4: Rest

Score: Deadlift Load / Completion

Accessories:

Posterior Chain & Press Balance

For Quality

3–4 Sets

12 Barbell Good Mornings (light/mod)

:15/:15 Single-Leg RDL Iso Hold w/ light dumbbells

12 DB Bench Neutral Press

:30 Weighted Plank