WOD: Monday 251103

• Coaching Brief & Class Overview

“Interstellar” blends grip endurance, skill execution, and aerobic power into a repeatable interval format. Athletes will move from rope climbs to a front rack carry—both of which demand posture and composure—before finishing with a hard push on the Echo Bike. Each interval is short, so intensity should be high and transitions immediate. Coaches should emphasize efficiency on the rope climbs, quick transitions into the carry, and strong breathing control to sustain power output across all five sets. Grip fatigue will build, so athletes should focus on clean foot locks and stacked rack positions. The goal is to maintain consistency in calories and movement quality from the first to last round.

metcon: “Interstellar”

5 Sets

1:30 AMRAP

3/2 Rope Climbs

100ft (30m) Dual Kettlebell Front Rack Carry

- Max Calorie Bike (Echo / Bike Erg, Assault)

Rest 1:30 b/t sets

Rope Climb: 15ft

Kettlebell: 53/35lb, 24/16kg

Score = Sum Total Calories

finisher:

For Quality

3 Sets

10 Ring V-Outs

10/10 Three Point Dumbbell Row

10-15 Dual Dumbbell Bicep Curls