WOD: Wednesday 251029
• Coaching Brief & Class Overview
“One Flew Over the Cuckoo’s Nest” blends speed, precision, and fatigue management across five aggressive intervals. Each round challenges athletes to maintain technical barbell efficiency while pushing their conditioning limits. The goal is to stay unbroken through double unders and jerks, then attack the remaining time with smooth, relentless burpees. Coaches should emphasize breathing control, crisp barbell lockouts, and disciplined pacing early to allow athletes to push harder in the final rounds.
gymnastics practice:
10:00 EMOM
3–5 Strict Handstand Push-Ups
(Focus on controlled eccentric and stacked position)
Competition: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2 in Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.
Stimulus: Strict vertical pressing with upper-body endurance emphasis.
RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.
Metcon: “One Flew Over the Cuckoo’s Nest”
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Barbell: 155/105lb, 70/48kg
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
Accessories:
Triceps, Shoulders & Anti-Rotational Core
For Quality
3 Sets
10 Ring Dips
:30/:30 Paloff Press Hold