WOD: Saturday 250531

Have a great weekend!

• Coaching Brief & Class Overview

Today’s session is a full-body pump with a team twist. The main event, “Loser? I Don’t Think So!”, is a 20-minute rotating EMOM in teams of four, where athletes cycle through deadlifts, bench press, and wall balls, with one minute of rest. The goal is to accumulate as many quality reps as possible while managing fatigue and staying consistent across all five rounds. Communication and pacing are key to keeping the intensity high without burning out. After the team piece, we’ll finish with a targeted posterior chain accessory block—focusing on hamstring and glute activation with medball curls, bridges, and adduction holds to build durability and reinforce good movement mechanics.

metcon: "Loser? I Don’t Think So!"

5 rounds, 1 min per station, for max reps of:

Deadlift, 225/155 lbs

Bench Press, 135/85 lbs

Wall Ball, 20/14 lbs, 10/9 ft

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

10 Medicine Ball Hamstring Curls, pick load

15 Medicine Ball Glute Bridges, pick load

Feet Elevated Hamstring Bridge, 30 secs