WOD: Wednesday 250806

• Coaching Brief & Class Overview

Today is all about quality movement, strength endurance, and midline control in a rotating format. We’ll start with a warm-up targeting posterior chain activation, overhead prep, and unilateral control before moving into five sets of a 4:00 strength circuit.

“He Must Work Out” combines sumo deadlifts, strict press, dumbbell step-ups, and GHD sit-ups in a for quality style structure where movement integrity is the priority. Athletes will work in small groups, sharing stations and rotating with plenty of time to complete each set. The goal is consistent pacing, tension, and clean mechanics—no rushing. Cue powerful yet controlled deadlifts, vertical pressing without compensation, and step-ups with posture and control. GHDs cap each round with midline fatigue, reinforcing positional awareness. We’ll finish with a core-focused accessory superset to strengthen posture and overhead pressing mechanics under fatigue.

metcon: "He Must Work Out"

Every 4 mins for 20 mins do:

4 Sumo Deadlifts, 315/205 lbs

8 Strict Press, 95/65 lbs

12 Dumbbell Box Step-ups, 50/35 lbs, 20 in

16 GHD Sit-ups

Accessories:

4 rounds for max reps of:

Sorenson Hold, 45 secs

Rest 15 secs

Max rep Barbell Z Press, 45/35 lbs, 45 secs

Rest 15 secs