WOD: Wednesday 250910

• Coaching Brief & Class Overview

“Go, Dog. Go!” is a fast-paced sprint interval workout combining burpee speed with max calorie bike output. After mobility to open the thoracic spine, hips, and shoulders, athletes will move through activation and bike prep before priming with push, pull, and core positions. Strength work targets an upper body push with bench press 5s at 80% across 4 sets. The conditioning piece is five 1:00 intervals of burpees straight into max-calorie bike, with 1:00 rest between rounds. The key is aggressive burpee speed—10 reps in under :30—leaving maximal time for hard bike efforts. The short rest prevents full recovery, so consistency across sets is the true test. Coaches should push athletes to sprint with control, holding calorie outputs within 2–3 calories of their best round.

strength: bench press

Every 3:00 x 4 Sets

5 Reps @ 80% of 1RM

metcon: “Go, Dog. Go!”

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

- Max Calorie Bike

1:00 Rest

Accessories:

3-4 Sets

10-12 Ring Push-Ups

10-12 Glute Bridge Dumbbell Pull-Overs