WOD: Thursday 250724

• Coaching Brief & Class Overview

Today’s session is all about aerobic control and power output, with “Only Diesel” challenging athletes to manage repeatable intensity across running, biking, and rowing. We’ll start with a three-round prep flow rotating through run, bike, or row options, paired with mobility and calf activation to prime movement quality and support durability through impact. The conditioning piece features three sets of 3:00 AMRAPs—athletes will run 400m then transition into a max-calorie effort on either the bike or rower. Emphasize controlled, sustainable running paces to leave enough in the tank for a hard push on the machines, especially in the final minute of each set. Transitions matter—cue urgency getting onto the machine and encourage athletes to build into their output versus redlining early. We’ll wrap the day with an escalating core AMRAP that reinforces midline resilience under fatigue.

metcon: "Only Diesel"

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Air Bike Calories

Rest 1:30

-- then --

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Row Calories

Rest 1:30

-- then --

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Air Bike Calories

Rest 1:30

-- then --

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Row Calories

Rest 1:30

-- then --

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Air Bike Calories

Rest 1:30

-- then --

In 3 mins, for max reps of:

Run, 400 m

Max reps in remaining time Row Calories

Accessories:

2 Hollow Holds, 1 sec

4 Hollow Rocks

4 V-ups

4 Tuck-ups

4 Hollow Holds, 1 sec

6 Hollow Rocks

6 V-ups

6 Tuck-ups

6 Hollow Holds, 1 sec ...

Continue adding 2 reps each round to each movement until time expires.