WOD: Wednesday 250827

• Coaching Brief & Class Overview

Today’s class pairs posterior chain strength with explosive power before transitioning into short, high-output conditioning intervals. We’ll begin with hip, hamstring, and shoulder mobility, moving into unilateral and core-activation drills to prime stability. The strength segment is a 10:00 EMOM alternating heavy deadlifts at 55–60% with max-distance broad jumps—focusing on quality movement and forceful hip extension. Following that, “Canyon Climb” delivers three intense 5:00 intervals of toes-to-bar, renegade rows, and Echo Bike sprints. Athletes should aim to complete each set in ~2:30 to maintain a true 1:1 work-to-rest ratio. Encourage tight midline engagement on gymnastics and dumbbell work, and full commitment to the bike sprint to maximize intensity while keeping mechanics sound. Class flow should be managed by staggering start times if needed, especially on the bikes, to keep transitions smooth and stimulus intact.

strength:

Every 1 min for 10 mins, alternating between:

10 Deadlifts, 55-60% of 1RM Deadlift

3 Max Distance Broad Jumps

metcon: "Canyon Climb"

Every 5 mins for 15 mins do:

20 Toes-to-bars

16 Renegade Rows, 50/35 lbs

12/9 Echo Bike Calories

Accessories:

3 rounds for quality of:

Side Plank, L 30 secs/R 30 secs

12 Glute Bridge Dumbbell Pull Overs, pick load

Single Leg Sorenson Hold, L 15 secs/R 15 secs