WOD: Wednesday 250924

• Coaching Brief & Class Overview

Today’s piece is a classic repeat-interval workout aimed at testing stamina, pacing, and composure under fatigue. “Burnin’ It Down” alternates rowing, dumbbell thrusters, and lateral burpees over dumbbells in quick 3-minute windows. The goal is to hold consistent times across all 10 sets while keeping transitions sharp. Athletes should aim for unbroken thrusters, then find a steady but assertive rhythm on the row and burpees, picking up pace once they’ve established sustainable splits. Emphasize breathing control and positioning—hips and chest tall on thrusters, smooth turnover on burpees, and efficient strokes on the rower.

metcon: “Burnin’ It Down”

Every 3 mins for 30 mins do:

16/13 Row Calories

8 Dumbbell Thrusters, 50/35 lbs

8 Lateral Burpee Over DumbbellsGoal:

Complete each set in 1:45-2:15

Time Cap/Set: 2:45

Accessories:

4 rounds for quality of:

12 Front Rack Box Step-ups, pick load, 20 in

Ring Support Hold, 25 secs