WOD: Monday 250929

It’s been fun y’all. See you next time!

• Coaching Brief & Class Overview

Today’s class layers hinge strength and gymnastics stamina into an interval format that builds grip and midline capacity under fatigue. For the Deadlift today we are looking to tackle 4 Sets of 5 reps at 70% which will still activate and target our strength progression without a big overload before we hit our test week next week. After deadlift strength work, athletes tackle “Gravity’s Grip,” a 3-set, 3-minute AMRAP that combines Toes To Bar, Echo Bike, and Strict Pull-Ups. The aim is to balance efficiency and intensity across each station. Cue athletes to hit a crisp kip on toes-to-bar, stay tall and drive with the legs on the bike, and approach strict pull-ups with planned breaks to preserve quality. The key is managing grip and midline tension throughout the set and avoiding early failure on Pull-Ups. The big focus to watch for today on for movements will be kipping toes to bar efficiency and making sure athletes are hitting a quality kip swing rather than just focusing on touching their toes to bar. Avoid the dead-fish swing. 

Strength: Deadlift

Every 2:30 x 4 Sets

5 Deadlifts @ 70%

Movement Adjustments (If Needed)

- Hex Bar Deadlift: More upright torso, change of torso angle

- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back

- Block Deadlift: Adjusting to shorter range of motion

- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back

Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo

METCON:

“Gravity’s Grip”

3 Sets

3:00 AMRAP

:30 Max Toes to Bar

30/22 Calorie Echo

-Max Strict Pull-Ups

Rest 2:00 b/t sets

Score = Toes to Bar + Max Strict Pull-Ups

Accessories:

3 Sets: For Quality

20 GHD Hip Extensions

:40 Sorenson Hold

10/10 Three-Point Dumbbell Row