WOD: Tuesday 250902

• Coaching Brief & Class Overview

“Raspberry Beret” is a long, sustained aerobic test that blends running, core stamina, and weighted step-overs. After a hip, shoulder, and lat-focused mobility flow, athletes will move into a bar and midline prep sequence, progressing through kip drills, core activation, and building to working loads on the step-overs. The conditioning piece challenges consistency across 4 rounds of 800m runs, toes-to-bar, and single dumbbell step-overs. Athletes should pace early as if preparing for 5 rounds instead of 4, holding back slightly to ensure even splits across all rounds. The workout demands midline control, grip endurance, and steady cadence on the step-overs while keeping runs within 5k pace + 7–10 seconds per kilometer. Coaches should emphasize managing interference between movements and keeping transitions smooth.

metcon: "Raspberry Beret"

4 rounds for time of:

Run, 800 m

20 Toes-to-bars

20 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Time Cap: 32:00 Goal

Time: 22:00-28:00

Accessories:

3 rounds for quality of:

Hollow Hold, 30 secs

Rest 15 secs

Forearm Plank Hold, 1 min

Rest 30 secs