WOD: Thursday 250918

• Coaching Brief & Class Overview

“Breakage” is an aerobic durability test designed to push athletes just beyond threshold and hold them there across four long intervals. Today starts with dynamic running prep, skips, shuffles, and rowing mechanics to groove body awareness and stroke efficiency. The conditioning piece alternates between a controlled, but aggressive run and max-meter rowing, challenging athletes to manage pace, breathing, and mental grit. The 3:00 rest provides partial recovery, teaching athletes to reset quickly but not fully, reinforcing resilience under cumulative fatigue. The objective is to sustain consistency across all four sets while fighting the urge to fall off late. Coaches should encourage athletes to run fast, but sub redline into a hard row with urgency, building through the final 60 seconds. Athletes should leave each set knowing they pushed the line, but still had just enough control to repeat.

metcon: “Breakage”

4 rounds, 6 mins each, for max distance of:

Run, 800 m

Max distance in remaining time Row

Rest 3 mins between each round.

Accessories:

3 rounds for max reps of:

Max rep Double Kettlebell Overhead Sit-ups, pick load, 30 secs

Max rep Kettlebell Russian Twists, pick load, 30 secs

Forearm Plank Hold, 1 min Rest 1 min