WOD: Wednesday 250716

• Coaching Brief & Class Overview

Today’s workout is a gritty aerobic grind that blends sustained effort with full-body stamina and midline control. “Run Forrest Run” challenges athletes across three rounds of running, burpees to a target, rowing, and dual dumbbell front rack walking lunges. The 800m run should be managed at a steady but urgent pace, followed by fast and efficient burpees to elevate heart rate before settling into a consistent row. The lunges cap each round with a demand for posture, core stability, and mental grit. Encourage athletes to move purposefully through each station, pacing early and pushing in the final round. The optional accessory work focuses on lateral and anterior core stability—great as a finisher or cooldown to reinforce durability around the hips and trunk.

metcon: "Run, Forrest, Run"

3 Rounds for Time

800m Run

25 Burpees to Target

500/450m Row

50ft (15m) Dual Dumbbell Front Rack Walking Lunges

Dumbbells: 35/25lb, 15/12kg

Time Cap: 40:00
Goal: 25:00–35:00

Accessories:

3 Sets: For Quality

:15/:15 Copenhagen Plank

:30/:30 Side Plank

1:00 Forearm Plank