WOD: Wednesday 250604

• Coaching Brief & Class Overview

Today’s session is built around total-body strength and structural stamina, utilizing alternating stations to target both the upper and lower body while reinforcing midline engagement and posterior chain volume. Across 10 total sets, athletes will move every 2:00 between deadlifts paired with kettlebell swings and bench press paired with a straight-arm plank hold. This combination challenges bracing mechanics, hinge strength, pressing stability, and anti-extension control.

The deadlift sets follow a classic wave progression, building from moderate to heavier loads over five working sets. Each set is immediately followed by 15 Russian kettlebell swings at a challenging load, reinforcing hip drive and posterior endurance. Focus on quality hinge mechanics, full glute extension, and controlled lowering through the swing.

On the opposite station, the bench press mirrors the same strength wave. Athletes should emphasize tempo and position, pressing with a stable shoulder base and full lockout. The straight-arm plank hold immediately following adds an isometric core demand, building trunk rigidity and scapular stability under fatigue. Cue full-body tension and breath control during the hold.

Athletes should aim for clean, technical reps on both lifts and manage fatigue across both hinge and push patterns. The structure also allows coaches to keep the room organized and flowing while giving athletes time to focus on precision and intent with each station.