WOD: Saturday 250906

Have a great weekend everyone!

• Coaching Brief & Class Overview

“Purple Rain” is a demanding partner workout that blends barbell cycling, box get-overs, and wall ball volume into one full-body stamina challenge. The mobility and activation work targets the hips, shoulders, and thoracic spine, before moving through barbell prep with cleans, jumps, and wall balls. Then the plan is to get to working loads and movements before hitting a little primer. The workout tests teamwork and communication, requiring partners to split work strategically while minimizing downtime. Box get-overs will slow the pace by nature, while hang power cleans and wall balls demand sharp transitions and disciplined sets to keep the barbell and wall ball moving. Teams should aim for efficient sets—3–5 reps on the box, 5–10 reps on the barbell, and 10–20 wall balls—while keeping transitions crisp. The focus is steady effort, shared rhythm, and support between partners to finish stronger together.

metcon: "Purple Rain"

For time:

25 Box Get Overs, 40 in

50 Hang Power Cleans, 135/95 lbs

100 Wall Balls, 20/14 lbs, 10/9 ft

50 Hang Power Cleans, 135/95 lbs

25 Box Get Overs, 40 in

Time Domain: 16:00–22:00

Time Cap: 25:00

Accessories part a:

Every 1 min for 10 mins, alternating between:

10 Goblet Cyclist Squats, pick load

10 Dumbbell Romanian Deadlifts, pick load

Accessories part b:

3 rounds for quality of:

15 Prone Banded Hamstring Curls

12 Seated Med Ball Leg Extensions, pick load