WOD: Wednesday 251022
• Coaching Brief & Class Overview
Today’s session emphasizes lower-body strength and balance through front squats and a controlled, skill-driven conditioning piece. The warm-up begins with mobility and dynamic activation to open hips, improve stability, and reinforce posture under load. From there, the front squat build progresses through lighter percentages with the focus on an upright torso and bracing mechanics before transitioning into the strength block. Cue athletes to stay tall in the bottom, drive elbows high, and maintain tension through the midline throughout all reps.
The conditioning piece, “Equilibrium,” blends coordination, strength endurance, and stability under fatigue. Double unders challenge rhythm and breathing control before transitioning to heavy dual dumbbell hang squat cleans—an explosive yet taxing movement for the legs and grip. The single-arm overhead lunge adds a balance and stability challenge, demanding precision under fatigue. Encourage athletes to approach this with smooth transitions and mindful pacing—each round should feel repeatable, finishing with 45–60 seconds of rest. Focus on quality over chaos, maintaining balance in every phase—hence the name Equilibrium.
strength:
Front Squat
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 6 Reps @ 70%
% of Front Squat
Modifications:
- For back pain or knee pain let's consider moving to a box squat or split squat variation.
- For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “Equilibrium”
For Time
Every 4:00 x 3 Sets
50 Double Unders
10 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Score = Average Time / Set
Accessories:
For Quality:
3 Sets
15/15 Banded Terminal Knee Extensions
100ft (30m) Farmers Carry, For Load