WOD: Wednesday 250528

• Coaching Brief & Class Overview

Today delivers a potent blend of leg strength and aerobic stamina. We’ll start with a wave-style back squat progression that builds to a heavy triple in the middle before descending back down—this structure helps prime the nervous system for power while reinforcing volume and control under load. After the strength, we move into “Laces Out!”, a 3-set interval workout where core endurance, rowing capacity, and explosive power are on display. Each 5-minute window challenges you to move fast and stay composed through GHD sit-ups, a strong 500/450m row, and quick, efficient box jump overs. The goal is consistency across sets—push the pace, recover, repeat.

strength:

Go every 2 mins.

Look to complete the lift @ 20x1 Tempo

Back Squat 1x7 at 70% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x7 at 70% 1RM

Metcon: "Laces Out!"

Every 5 mins for 15 mins do:

20 GHD Sit-ups

Row, 500/450 m 20

Box Jump Overs, 24/20 in

Accessories:

3 rounds for quality of:

5 L/5 R Bulgarian Split Squats, pick load

Weighted Wall Sit, pick load, 45 secs

Side Plank, L 30 secs/R 30 secs