WOD: Saturday 251025

• Coaching Brief & Class Overview

Today’s session combines cyclical endurance, barbell cycling, and gymnastics flow, giving athletes a well-balanced challenge that builds both strength and stamina. The warm-up progressively layers running mechanics, barbell movement patterns, and pull-up activation to prime athletes for transitions and grip demand. Focus your coaching on efficient barbell turnover and smooth kettlebell hip drive—two key components that make or break pacing later on.

“Grace Meets Helen” is a benchmark-style piece that serves as a great way to help raise awareness and help us in our fundraiser for "Compete for a Cure". Get your gym involved and let's see what we all can do to make a difference. 

Each round builds on aerobic rhythm and technical consistency—runs must be controlled, clean and jerks efficient, and swings unbroken. Pull-ups will test grip endurance, so athletes should manage early sets to stay fluid. Encourage athletes to focus on consistent round splits rather than a blowout first round. This workout is about pacing precision and recovery under fatigue—stay steady early to push hard late.

Metcon: "Grace Meets Helen"

3 Rounds for Time

200m Run

10 Clean and Jerks

200m Run

21 American Kettlebell Swings

12 Pull-Ups

Barbell: 135/95lb, 61/43kg

American Kettlebell Swings: 53/35lb, 24/16kg

Accessories:

For Quality and Load

10:00 AMRAP

8/8 Single Arm Dumbbell Z-Press

16 Dual Kettlebell Gorilla Rows

:30 Weighted Wall Sit