WOD: Thursday 251030

• Coaching Brief & Class Overview

“Redrum” is a controlled, repeatable aerobic test that challenges athletes to sustain powerful pacing while maintaining overhead stability and composure. Each 3:00 window builds discipline through consistent machine output and smooth transitions. The kettlebell swing and carry tax shoulder endurance and posture, while the ski and bike drive the heart rate. Coaches should emphasize pacing over sprinting — every round should look nearly identical. Cue athletes to stay composed on the machines and braced on the carries: ribs down, glutes on, and steady breathing.

Metcon: “Redrum”

Every 3:00 x 10 Sets

9/7 Cal Ski Erg

9 American Kettlebell Swings

9/7 Cal Echo Bike

50/50ft (15/15m) Single Arm Overhead Carry

Kettlebell: 53/35lb, 24/16kg

Accessories:

Midline & Posterior Chain

For Quality

3-4 Sets

150ft (45m) Sandbag Carry, For Load

:45 Weighted Forearm Plank