WOD: Thursday 251023

• Coaching Brief & Class Overview

Today’s training centers around positional awareness, shoulder stamina, and midline endurance through a long-format interval structure. The warm-up blends mobility, controlled activation, and barbell prep to prime athletes for the demands of wall walks and deadlifts. Use this time to reinforce tension through the posterior chain and bracing during wall walks. Remind athletes to move deliberately — this workout rewards precision and control over reckless pacing.

“Resonance” is a 28-minute EMOM that alternates between upper-body control, cyclical effort, and posterior chain demand. Each movement builds fatigue into the next, testing pacing consistency and mechanical endurance. Wall walks will tax shoulders early, so athletes should pace to stay under :45 each round. Shuttle runs and rows act as aerobic builders—smooth, rhythmic, and repeatable. The deadlifts close each cycle, where bracing and technique are key to avoiding breakdown. Encourage athletes to maintain the same output in round seven as round one—this is about rhythm, not redlining.

Metcon: “Resonance”

28:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 225/155lb, 102/70kg

Shuttle Run: 25/25ft (7.5/7.5m)

Wall Walk: 10in from the Wall

Accessories:

For Quality

4 Sets

:30 Nose to Wall Handstand Hold

:60 Sorenson Hold