sySTM Fitness WOD: 9.13.23
“Ascension”
For Time:
Round 1
10 Air Squats
Round 2
10 Mountain Climbers - 10 Air Squats
Round 3
10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 4
10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers- 10 Air Squats
Round 5
10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 6
10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 7
10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 8
10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 9
10 Beast Bird Dogs - 10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Round 10
10 Burpees - 10 Beast Bird Dogs - 10 Russian Twists - 10 Glute Bridges - 10 Push Ups - 10 Sit Ups - 10 Alternating Lunges - 10 Bench Dips - 10 Mountain Climbers - 10 Air Squats
Coach's Guide:
Form Over Speed: Emphasize the importance of correct posture and form for each movement. While speed is a factor, sacrificing form can lead to injury and less effective workouts.
Pacing: The deceptive volume can catch athletes off guard. Recommend a moderate pace at the beginning, ensuring energy reserves for the more challenging latter rounds.
Stay Organized: Especially in later rounds, it's easy for athletes to lose track. Using visual aids like whiteboards or tally counters can be beneficial.
Breaks: While it's a timed challenge, remind athletes that short breaks to maintain form and stamina are smarter than pushing to exhaustion.
Scaling:
Intermediate: 8 reps per movement.
Beginner: 5 reps per movement.
Strategy & Tips:
Stay Consistent: While the early rounds may feel easier, conserving energy and maintaining a steady rhythm will benefit in the latter stages.
Manage Transitions: Coach athletes on transitioning smoothly between exercises, making sure they're set up correctly for each movement to avoid fumbling or confusion.
Mindset: The psychological aspect of this challenge is significant. Athletes should break down the workout mentally, focusing on one round at a time.
Additional Notes:
Warm-up: A dynamic warm-up that mimics some of the movements, like air squats or light lunges, will prep the body and mind.
Cool-down: Given the full-body nature of this workout, emphasize stretching all major muscle groups, with special focus on the legs and core. Consider incorporating deep breathing exercises to calm down and refocus post-workout.
Fitter Together - Fitter Forever
