• Teaching Notes
At the moment’s focus is on regular pacing, motion effectivity, and strategic power output for “Large Rig.” This exercise is all about managed effort—pushing the tempo whereas sustaining sustainable depth throughout giant units of monostructural and field actions. Athletes might want to dial in rowing mechanics, field jump-over transitions, and environment friendly step-over execution to maximise output whereas conserving power.
Teaching Notes
Encourage pacing management early—that is an endurance-based exercise, not a dash.
Concentrate on transition velocity—each second saved provides up throughout two rounds.
Reinforce respiratory patterns—regular breaths for sustained output.
Leg fatigue administration is essential—hold the field jump-overs and step-overs clean and constant.
metcon: “Large Rig”
2 rounds for time of:
50/40 Row Energy
50 Field Soar Overs, 24/20 in
54/40 Bike Energy
50 Single Dumbbell Field Step Overs, 50/35 lbs, 24/20 in
Aim: 20-30 min Time Cap: 35min
Equipment:
4 rounds for high quality of:
18 Seated Leg Extensions, choose load
12 Weighted Lateral Lunges, choose load
