WOD: Tuesday 250708

• Coaching Brief & Class Overview

Today’s focus begins with bar muscle-up skill development through jumping box or banded variations, depending on athlete level. The goal is to reinforce proper movement patterns without overcomplicating drills before heading into a longer aerobic piece. The conditioning portion is two 16-minute intervals with a structured chipper-style format. The first set moves from longer to shorter efforts: an 800-400-200m run, descending bar muscle-ups, double unders, and a finishing Echo Bike sprint. The second round flips the script, starting with the bike and working back up through the movements in reverse order and escalating reps. This format challenges pacing, recovery, and movement efficiency under fatigue. Athletes should approach this workout with a steady, aerobic mindset, moving intentionally and recovering where possible, especially on the run and double unders. Scaling options include strict pull-ups or jumping variations based on strength and capacity. Emphasize smart transitions and consistent breathing to sustain effort across both intervals.

metcon: "Boone’s Gauntlet"

For time: 0:00-18:00

Run, 800 m

8 Bar Muscle-ups

80 Double Unders

15/11 Echo Bike Calories

Run, 400 m

4 Bar Muscle-ups

40 Double Unders

15/11 Echo Bike Calories

Run, 200 m

2 Bar Muscle-ups

20 Double Unders

15/11 Echo Bike Calories

-- then --

18:00-36:00

15/11 Echo Bike Calories

20 Double Unders

2 Bar Muscle-ups

Run, 200 m

15/11 Echo Bike Calories

40 Double Unders

4 Bar Muscle-ups

Run, 400 m

15/11 Echo Bike Calories

80 Double Unders

8 Bar Muscle-ups

Run, 800 m

Time Cap:

17:00 on Round 1.

18:00 Round 2.

Accessories:

4 rounds for quality of:

Ring Support Hold, 20 secs

Paloff Walk Out, L 20 secs/R 20 secs