WOD: Saturday 250614

"We Are Still Here!"

• Coaching Brief & Class Overview

“Zion Uprising” is a 3–4 person waterfall-style team workout that emphasizes consistent pacing, teamwork, and aerobic stamina. Each athlete will cycle through five rounds of simple yet grippy and gritty bodyweight work, maintaining quality movement while keeping the team flowing smoothly through the stations.

In waterfall format, athlete 1 starts on the first movement, and athlete 2 begins once athlete 1 moves to the second station, this continues through the team rotation. The pace of each athlete impacts the flow of the team, so movement efficiency and tight transitions are key.

The workout starts with 30 Abmat sit-ups, this is the chance to breathe and find a rhythm in rounds 3,4, and 5. Athletes will then move into the 50ft DB walking lunge with consistent, upright steps and a firm midline. The 200m run should be aggressive, but controlled, this is where athletes can make up time without hitting a redline. The round closes with 15 line facing burpees, which will spike heart rate, stay low and composed, and jump cleanly each rep.

The goal is steady, repeatable effort across all five rounds. Encourage athletes to push where they can, but to stay composed enough to keep transitions clean and support the athlete behind them. This is about moving as a unit and embracing the grind together.

metcon: “Zion Uprising”

5 rounds for time of:

30 AbMat Sit-ups

Dumbbell Walking Lunge, 50/35 lbs, 50 ft

Run, 200 m

15 Line Facing Burpees

Time Cap: 30 minutes

Accessories:

4 rounds for quality of:

10 L/10 R Half Kneeling Palloff Press

Single Kettlebell Front Rack March In Place, pick load, L 20 secs/R 20 secs