WOD: Tuesday 251007

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

• Coaching Brief & Class Overview

Today starts with a heavy strength focus, building to a 3RM back squat in 15 minutes. Athletes should aim to push load while maintaining tight bracing, depth, and good controlled tempo. Cue knees out, hips back, chest tall, and consistent breathing throughout. Newer athletes can stick with moderate loads for quality reps or tempo squats to reinforce movement patterns.

The conditioning, Basket Case, is all about stamina and interference management. The EMOM format forces athletes to constantly reset rhythm—moving between toes to bar and wall balls will tax grip, shoulders, and core. Success will come from managing transitions and not redlining too early. Wall balls should be broken into manageable sets of 10–15 to maximize work across 10 minutes, while toes to bar need to stay smooth and ideally unbroken for as long as possible. Remind athletes to get back on the ball immediately after their gymnastics reps. This is a grindy, high-volume piece where efficiency matters more than max power output.

Strength: Back Squat

Take 15:00 minutes

Establish a 3RM Back Squat

Metcon: “Basket Case”

10:00 AMRAP

Max Wall Balls

EMOM, Starting @ 0:00

Complete 10 Toes to Bar

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Score: Total Reps

Accessories:

For Quality

3 Sets:

15 Medball Knee Extensions

:30/:30 Split Stance Paloff Press Hold

Load: Choice