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• Teaching Transient & Class Overview
“Salmon & Waffles” is a grinding 4-round companion chipper designed to check muscular endurance, midline stamina, and regular pacing over a 20–26-minute window. Every spherical opens with a 400m companion run to boost the center charge and fatigue the legs going into the run. The twin dumbbell entrance rack strolling lunges, completed twice every spherical, create a heavy anterior load that challenges core stability and leg stamina. The 30 synchronized Abmat sit-ups between lunges drive athletes to take care of tight midline management whereas managing breath and fatigue, all on the similar time staying coordinated together with your companion. The lunges will be partitioned to manageable units between companions, however the objective is to take care of an upright posture and easy, environment friendly mechanics to keep away from early burnout as this would be the crux of the exercise at the moment. Athletes ought to goal for constant pacing on the runs and managed respiratory all through. This exercise rewards endurance and composure, effectivity in motion and regular pacing would be the keys to success within the later rounds.
metcon: “Salmon & Waffles”
4 rounds for time of:
Run, 400 m
Dumbbell Entrance Rack Strolling Lunge, 50/35 lbs, 100 ft
30 Synchronized AbMat Sit-ups
Dumbbell Entrance Rack Strolling Lunge, 50/35 lbs, 100 ft
Equipment:
3 rounds for high quality of:
Reverse Sled Drag, decide load, 100 ft
Sled Push, decide load, 100 ft
Tuck L-Cling, 15 secs
