WOD: Wednesday 251008

• Coaching Brief & Class Overview

Today’s workout is a longer cyclical conditioning piece designed to challenge pacing and efficiency under skill fatigue. The warm-up blends running mechanics, jump rope drills, and rowing technique to get athletes ready for the mixed interference they’ll feel in the workout. Coaching focus should be on posture during the run, rhythm and relaxation during the jump rope, and smooth sequencing on the rower.

Brain Stew is a grindy four-round effort pairing a 500m row, 50 double unders, and an 800m run. The key is managing aerobic pacing across all modalities while staying composed in transitions. The row should be attacked at around 80% effort—enough to build fatigue without spiking heart rate. The double unders are the separator: smooth, unbroken sets save big chunks of time. The run becomes the true endurance driver—cue athletes to lock into their 5–10k pace and stay disciplined. Round one should feel conservative, with the opportunity to build into negative splits across later rounds. This piece rewards patience and composure, especially when jump rope breaks or run pacing starts to challenge focus.

Metcon: “Brain Stew”

4 Rounds for Time

500m Row

50 Double Unders

800m Run

Score: Time

Time Cap: 35:00

Accessories:

For Quality

3 Sets:

100/100ft (30/30m) Kettlebell Mixed Rack + Overhead Carry

15 Wall Tibialis Raises

10/10 Dumbbell Weighted Single Leg Calf Raise

Load: Choice