WOD: Saturday 251018
• Coaching Brief & Class Overview
Today’s session is a high-volume team workout designed to test aerobic capacity, pressing stamina, and teamwork under fatigue. The warm-up focuses on mobility, rowing mechanics, and upper-body activation, then moves into specific prep for the Echo, step-overs, handstand push-ups, and synchro burpees. Coaches should emphasize clean transitions, smooth communication, and efficient movement standards across all stations.
Silverstone is performed in three sections: opening calories on the row and Echo, then into mid-volume step-overs and handstand push-ups, and a synchro burpee finisher. Success in this workout depends on keeping two athletes working at all times while the third rests briefly, ensuring no wasted time. Rotate athletes often on the machines (every 10–15 calories), break reps on step-overs and HSPU before fatigue forces failure, and finish with steady synchro burpees—cadence matters more than speed. Encourage consistent effort and smooth communication to maintain momentum.
Metcon: "Silverstone"
3 Person Teams
For Time
200/150 Calorie Row*
200/150 Calorie Echo*
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100 Single Dumbbell Step-Overs
100 Handstand Push-Ups
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50 Synchro Burpees
*2 Working, 1 Resting at all times
Box Height: 24/20in
Dumbbells: 50/35lb, 22.5/15kg
*Mixed Male/Male/Female Teams (180 Cals)
Mixed Female/Female/Male Teams (170 Cals)
Complete Row and Echo as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.
Accessories:
3 Sets: For Quality