WOD: Saturday 250621

• Coaching Brief & Class Overview

“ATLiens” is a partner-based grind that rotates through rowing, kettlebell squats, and wall walks for 20 minutes, with athletes alternating full rounds. The structure is simple, but deceptively tough with each movement hitting the legs, shoulders, and midline, forcing athletes to manage fatigue and composure while keeping transitions tight. The row serves to set the tone, getting the heart rate up before moving into a challenging 10-rep set of dual kettlebell front squats. The front rack position here is the limiter, it taxes the midline and demands posture under load. Athletes should focus on breathing through tension and bracing properly between reps. The round finishes with three wall walks, which cap off the shoulders and require precision and core control to stay efficient under fatigue.

Because partners alternate full rounds, each athlete will have some built-in rest, which means the goal should be to push pace and maintain quality during working intervals. Smooth transitions between partners and smart pacing on the wall walks will make the biggest difference in getting deeper into the AMRAP.

The session closes with a core-focused finisher, targeting trunk control and stamina through three consecutive :30 intervals of flutter kicks, scissor kicks, and tall plank knees to elbows with short rests in between. Athletes should move with quality and tension throughout, using the finisher to reinforce control and durability after a demanding midline workout.

metcon: “ATLiens”

Complete as many rounds as possible in 20 mins of:

Row, 300/250 m

10 Kettlebell Front Squats, 53/35 lbs

3 Wall Walks

Accessories:

5 rounds, 30 secs per station, for max reps of:

Flutter Kick

Rest 15 secs

Scissor Kick

Rest 15 secs

Plank Knee-to-elbow

Rest 15 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.