WOD: Tuesday 251021
• Coaching Brief & Class Overview
Today’s session builds pressing strength and midline endurance through the bench press before transitioning into a fast, skill-based conditioning piece. The warm-up starts by gradually increasing body temperature with cardio and activation work that emphasizes shoulders, midline stability, and explosive coordination. In the specific prep, athletes refine kipping rhythm, bar path for pressing, and landing mechanics on box jumps to prepare for the demands of the workout.
During the strength segment, athletes work through structured sets of bench press, increasing weight across four working sets. Focus coaching on bar path control, stable shoulder positioning, and full lockout. Encourage spotting and consistent tempo under control.
The conditioning piece, “Momentum,” is designed to challenge coordination, grip endurance, and pacing under fatigue. Toes to Bar will quickly tax the midline and lats, while Burpee Box Jump Overs keep the heart rate elevated. Cue athletes to maintain composure—break Toe to Bar sets strategically to avoid failure and approach Burpee Box Jump Overs with efficient, repeatable rhythm. The goal is steady intensity across all three rounds without major drop-off.
strength:
Bench Press
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 6 Reps @ 70%
% of Bench Press
Modifications:
- Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
- If any alternatives are needed beyond that, let's look to a landmine press for extra movement modifications for the shoulder.
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “Momentum”
For Time
3 Rounds
25 Toes to Bar
15 Burpee Box Jump Overs
Box Height: 24/20in
Score = Time
Goal Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Accessories:
For Quality:
3 Sets
"Dumbbell Chest Complex"
Rest as needed b/t complex