WOD: Thursday 251002

It’s been fun y’all. See you next time!

• Coaching Brief & Class Overview

Today’s session is a high-skill interval piece that layers core work, running, machine conditioning, and bar muscle-ups. Athletes will start with a warm-up focused on activation, kip mechanics, and core prep before moving into bar muscle-up progressions. The goal in the workout is to hold repeatable splits across all six rounds while maintaining clean gymnastics technique under fatigue. Encourage athletes to treat each set as a fast, yet composed sprint: the GHDs should be unbroken, run with a nice quick cadence and purpose, and then tackle the bike at 85–90% effort. Bar muscle-ups (or their scale) should be a focus point. For higher level athletes challenge them to go unbroken, for others think quick singles or doubles to keep the resting periods down and still maintain a solid pace. A successful day is defined by smooth pacing, a strong midline, and consistent execution across all six intervals.

Skill Progressions :

Bar Muscle-Ups

metcon: “Bar Chase”

Every 6:00 x 6 Sets

15 GHD Sit-Ups

200m Run

15/11 Calorie Echo Bike

200m Run

5 Bar Muscle-Ups

Accessories:

3 Sets: For Quality

10-12 Ring Hamstring Curls

:30 Feet Elevated Glute Bridge March

:60 Wall Sit