• Teaching Temporary & Class Overview
Right now’s session pairs upper-body energy with sustained cardio output and hinge endurance. The opening Bench Press wave is designed to bolster management below load — cue athletes to drive the bar with intent whereas sustaining stress by means of the higher again and lats. Emphasize a robust setup (shoulders retracted, ft planted, managed tempo on the descent). Afterward, athletes transition into “As Good As It Will get”, a 16:00 EMOM that challenges cardio energy and muscular endurance by means of constant effort on the bike, reasonable deadlifts, and push-up quantity administration. The important thing to success right here is pacing — athletes ought to intention to finish every station with 10–15 seconds to spare, holding coronary heart price and type below management throughout all 4 working rounds.
energy
Bench Press
Each 2:30 x 5 Units
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 8 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
% of Bench Press
Focus: Tempo-controlled descent and tight scapular setup.
Modifications:
– Alter to Incline Bench Press, Ground Press, or Dumbbell Bench Press for motion limitations and impingement
– If any options are wanted past that, let’s look to the landmine press for additional motion modifications for the shoulder.
Stage 1 / New Athletes:
Each 2:30 x 5 Units
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Metcon: “As Good As It Will get”
16:00 EMOM
Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Relaxation
Rating: Deadlift Load / Completion
Equipment:
Posterior Chain & Press Stability
For High quality
3–4 Units
12 Barbell Good Mornings (mild/mod)
:15/:15 Single-Leg RDL Iso Maintain w/ mild dumbbells
12 DB Bench Impartial Press
:30 Weighted Plank
