WOD: Wednesday 251015

• Coaching Brief & Class Overview

Today’s workout is a longer interval test that combines monostructural power, kettlebell stamina, skill work, and gymnastic control. The warm-up builds from basic activation into movement-specific priming with kettlebell swings, double under rhythm, and wall walk mechanics.

Schumacher is structured as 4 x 7:00 intervals where athletes must complete Echo Bike calories, American kettlebell swings, double unders, wall walks, and shuttle runs, then rest with whatever time remains. The goal is to finish each round in 4:45–5:30, leaving 90–120 seconds of rest. Consistency is key—athletes should push the bike hard but avoid redlining, hit unbroken swings and smooth rope sets, and stay controlled, but efficient on the wall walks. The shuttle run is where athletes settle into pace and close the round strong. Coaches should emphasize breathing, smooth transitions, and holding technique under fatigue. The workout rewards steady pacing and mental discipline across all four rounds.

Metcon: "Schumacher"

Every 7:00 x 4 Sets

20/14 Calorie Echo Bike

15 American Kettlebell Swings

50 Double Unders

3 Wall Walks

12 Shuttle Runs

Shuttle Run = 25/25ft (7.5/7.5m)

Kettlebell: 53/35lb, 24/16kg

Wall Walk: 10in

Accessories:

3 Sets: For Quality

15 Wall Tibialis Raises

12-15Seated Barbell Calf Raises