• Teaching Transient & Class Overview
At the moment we’re tackling a mirrored chipper that calls for pacing management, motion effectivity, and resilience via high-volume mixed-modal fatigue. We’ll open with a warm-up concentrating on trunk management, shoulder prep, and cardio readiness earlier than priming wall ball mechanics with a brief efficiency-focused set. The exercise, “Inversely Correlated,” options two symmetrical halves that problem athletes to handle transitions and energy throughout wall walks, working, rowing, and wall balls. Encourage athletes to remain clean and composed via the primary set of wall walks and handle their effort to shut the opening 500m run sturdy earlier than hitting the three:00 reset. On the second half, legs will really feel heavy early, so emphasize posture and breath via the row and wall balls to arrange a composed push via the ultimate 10 wall walks. The construction rewards athletes who tempo early and keep constant throughout each halves. We’ll end with accent work that reinforces unilateral leg power and knee stability beneath fatigue.
metcon: “Inversely Correlated”
For time:
10 Wall Walks
Run, 200 m
30/24 Row Energy
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 500 m
Relaxation 3 minutes
Run, 500 m
40 Wall Balls, 20/14 lbs, 10/9 ft
30/24 Row Energy
Run, 200 m
10 Wall Walks
Time cap: 30 minutes
Equipment:
3 rounds for high quality of:
10 L/10 R Kettlebell Entrance Rack Field Step-ups, choose load, choose top
15 L/15 R Banded Terminal Knee Extensions
Farmer Carry, choose load, 200 ft
