WOD: Tuesday 251014

It’s a waterfall partner workout basically a solo workout?

• Coaching Brief & Class Overview

Today’s benchmark is a race-style conditioning test combining wall balls, moderate barbell cycling, rowing, and bar muscle-ups. The warm-up emphasizes pulling mechanics, kip development, and barbell prep, followed by a dedicated progression for bar muscle-ups so athletes are primed for skill execution under fatigue.

Verstappen is 3 rounds for time of 24 wall balls, 8 clean & jerks, 16/12 calories on the rower, and 8 bar muscle-ups. The goal is to keep each round around 4–5 minutes, finishing under 18 minutes total working time. Wall balls should be unbroken or split once with controlled breathing. Clean & jerks should be fast singles or quick doubles to keep bar speed high. The row is where pacing discipline matters—push at ~85% effort without blowing up. Bar muscle-ups are the separator; athletes need a sustainable strategy, whether that’s small sets or efficient singles. Coaches should reinforce crisp technique on the clean & jerks and encourage patience and rhythm in transitions. This piece rewards composure early and consistent gymnastics execution late.

skill work: Bar Muscle-up Progressions

#TEAMPRVNTUESDAY: "Verstappen"

For Time:

3 Rounds

24 Wall Balls

8 Clean & Jerk

16/12 Row Calories

8 Bar Muscle Ups

Wallball: 20/14lbs (9/6kg) to 10/9ft

Barbell: 135/95lbs (61/43kg)

Accessories:

3 Sets

6 Strict Chest to Bar Pull-Ups, banded if necessary

12 Barbell Bent Over Rows, moderate

25Bicep Hammer Curls, light