WOD: Thursday 250619

• Coaching Brief & Class Overview

“Hey Ya” is a midline-focused conditioning piece built around powerful intervals that blend machine output, GHD volume, and aerobic turnover on the run. Each round should be approached with intent—athletes are looking to work at about 85–90% effort while staying smooth and sustainable across all four sets. The work-to-rest ratio allows for partial recovery, so consistency from round to round will be the measure of success. Movement transitions need to be sharp, posture should remain tight during the GHDs, and athletes should aim to get out on the run with purpose. Coaches should remind athletes to breathe through the Echo to avoid redlining before the sit-ups. The GHD will tax the hip flexors and midline, which makes the run particularly spicy in the later rounds.

For most class settings, this workout includes a staggered start format every 1:30 to rotate through limited GHDs and bikes without compromising flow. If needed, volume can be scaled slightly while maintaining the same stimulus by shifting to a 5:00 interval format for 6 sets. This keeps intensity high and ensures everyone gets through efficiently with equal opportunity for effort and recovery.

An optional finisher is available to close the session with some core stability, trunk rotation, and lower leg accessory work. The goal here is quality over intensity, athletes should move with control and intention, focusing on posture during the wall sit and smooth, deliberate movement through the twists and calf raises.

metcon: "Hey Ya"

4 rounds, each round for time, of:

20/14 Echo Bike Calories

25 GHD Sit-ups

Run, 400 m

Go every 6 mins.

Goal: Sub 5:00 per set

Accessories:

4 rounds for quality of:

10 Weighted Russian Twists, pick load

15 Weighted Seated Calf Raises, pick load

Kettlebell Front Rack Wall Sit, pick load, 30 secs