WOD: Saturday 250628

Have a good weekend!

• Coaching Brief & Class Overview

“Salmon & Waffles” is a grinding 4-round partner chipper designed to test muscular endurance, midline stamina, and steady pacing over a 20–26-minute window. Each round opens with a 400m partner run to raise the heart rate and fatigue the legs going into the run. The dual dumbbell front rack walking lunges, done twice each round, create a heavy anterior load that challenges core stability and leg stamina. The 30 synchronized Abmat sit-ups between lunges force athletes to maintain tight midline control while managing breath and fatigue, all at the same time staying coordinated with your partner. The lunges can be partitioned to manageable sets between partners, but the goal is to maintain an upright posture and smooth, efficient mechanics to avoid early burnout as this will be the crux of the workout today. Athletes should aim for consistent pacing on the runs and controlled breathing throughout. This workout rewards patience and composure, efficiency in movement and steady pacing will be the keys to success in the later rounds.

metcon: "Salmon & Waffles"

4 rounds for time of:

Run, 400 m

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 100 ft

30 Synchronized AbMat Sit-ups

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 100 ft

Accessories:

3 rounds for quality of:

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft

Tuck L-Hang, 15 secs