• Teaching Notes
Right now’s exercise, “Tread Frivolously,” is a 30-minute EMOM designed to check cardio capability, ability proficiency, midline endurance, and muscular stamina whereas sustaining a managed, sustainable tempo. Every station presents its personal distinctive problem, requiring athletes to remain constant and environment friendly all through all six rounds.
The Echo Bike must be attacked with a reasonable however regular effort, making certain athletes end in 40-45 seconds whereas leaving sufficient vitality for the upcoming actions. Double unders will demand respiration management and rhythm—encourage rest within the shoulders and fast wrist flicks to keep away from extra pressure. GHD sit-ups will problem midline stamina, and athletes ought to deal with a managed tempo to keep away from extreme decrease again fatigue. Wall balls must be accomplished unbroken or in two fast units, making certain effectivity within the squat-to-press motion whereas managing fatigue main into the subsequent spherical.
The built-in relaxation minute is vital—athletes ought to use it to control their respiration and recuperate whereas getting ready for the subsequent spherical. Cue them to remain calm, deal with high quality reps, and transition easily between actions to stop falling behind. This can be a lengthy, grind-style exercise that rewards consistency and motion effectivity over sheer depth. Encourage athletes to carry their tempo, keep sharp on motion requirements, and push for high quality work throughout all six rounds!
metcon: “Tread Frivolously”
Each 1 min for 30 minutes, alternating between:
18/14 Echo Bike Energy
50 Double Unders
15 GHD Sit-ups
20 Wall Balls, 20/14 lbs, 10/9 ft
Relaxation 1 min
Equipment:
5 rounds for high quality of:
Copenhagen Aspect Plank Maintain, L 20 secs
Relaxation 20 secs
Copenhagen Aspect Plank Maintain, R 20 secs
Relaxation 20 secs
Heel Elevated Squat, decide load, 40 secs
Relaxation 30 secs
