WOD: Thursday 250814

• Coaching Brief & Class Overview

Today is a sustained aerobic threshold effort that blends running, rowing, and high-volume air squats to test leg endurance and pacing discipline. We’ll open with mobility and light aerobic prep to loosen the hips, quads, and adductors before moving into a primer that brings the run–squat–row sequence up to working pace. The workout, “Billy’s Big Day”, is five sets for time, each pairing a 400m run, 30 air squats, and a 400/350m row with a 1:00 rest between. Athletes should aim to keep the first round as their slowest, gradually building effort each set to finish strong—negative splitting the workout if possible. Runs and rows should sit around 5k pacing, with air squats smooth and unbroken. Encourage athletes to stay tall, breathe through each squat, and transition quickly between stations. This is a grind, so pacing control early will pay off in the final two sets. Our optional accessory work will target core and posterior chain holds to reinforce midline endurance and trunk stability after the high-leg volume.

metcon: "Billy's Big Day"

5 rounds, each round for time, of:

Run, 400 m

30 Air Squats

Row, 400/350 m

Rest 1 min between each round.

Time Domain: 4:00-5:00 Per Set / 25:00-30:00

Total Time Cap: 35:00

Accessories:

3 rounds for quality of:

Extended GHD Supine Hold, 20 secs

Weighted Plank, pick load, 1 min