WOD: Saturday 251004

It’s a waterfall partner workout basically a solo workout?

• Coaching Brief & Class Overview

Today we’re tackling a mixed-modal “waterfall” EMOM that layers gymnastics, posterior chain strength, and aerobic power. After a mobility-focused warm-up, athletes will review wall-facing HSPU technique, progress kip mechanics on the pull-up bar, and build to moderate working loads on the sumo deadlift. A short primer run through each station will help them find sustainable paces.

During Cascade, the focus is on pacing and movement quality across five active minutes, with the sixth as recovery. Wall-facing handstand push-ups and pull-ups will tax shoulders and grip early, so small, clean sets beat maxing out. Sumo deadlifts should be light-to-moderate, moved with tension and braced posture. Box jump overs reward rhythm; avoid rushing and losing efficiency. The row is the closer—athletes should aim for aggressive but repeatable strokes to finish each round. Encourage everyone to use the rest minute to reset breathing and shake out arms before rolling back in.

metcon: “Cascade”

For Max Reps:

17:00 EMOM

minute 1: Wall Facing Handstand Push-Ups

minute 2: Pull-Ups

minute 3: Sumo Deadlift

minute 4: Box Jump Overs

minute 5: Calorie Row

minute 6: Rest

Barbell: 185/125lb, 84/57kg

Box Height: 24/20in

*Start In a Waterfall rolling in on the minute to different stations

Accessories:

3 Sets: For Quality

:20 Flutter Kicks

Rest :20

:20 Hollow Rocks

Rest :20

20 Bear Plank Pull Throughs

Rest :20