sySTM Fitness WOD: 12.6.23

“Round 4 Round”

This workout is a comprehensive, multi-stage challenge designed to test and improve your overall fitness. Spread across four distinct stages with decreasing rounds and specific rest periods, it targets a variety of muscle groups and focuses on a blend of strength, agility, and cardiovascular endurance.

The WOD

5 Rounds:

• 10 Wall Balls (20/14 lbs)

• 10 Toes to Bar

Rest 3 minutes.

4 Rounds:

• 10 Alternating Dumbbell Snatches (40/30 lbs)

• 10 Hand Release Push-Ups

Rest 2 minutes.

3 Rounds:

• 10 Alternating Pistol Squats

• 10 Pull-Ups

Rest 1 minute.

2 Rounds:

• 10 Box Jump Overs (24/20 in)

• 10 Burpees

Scaling Option(s)

• Wall Balls: Use a lighter ball or lower target.

• Toes to Bar: Scale to hanging knee raises.

• Dumbbell Snatches: Reduce weight.

• Hand Release Push-Ups: Perform knee push-ups if needed.

• Pistol Squats: Scale to assisted pistol squats or regular squats.

• Pull-Ups: Use band-assisted pull-ups or ring rows.

• Box Jump Overs: Step-overs as an alternative.

Intended Stimulus

• Target Time: Aim to complete each set of rounds in 4-6 minutes.

• Time Cap: Set a cap at 40 minutes to maintain intensity.

• Intended Stimulus: This workout aims to challenge and improve muscular strength, endurance, and coordination, with a focus on maintaining intensity over a longer duration.

Strategy & Pacing

• Wall Balls & Toes to Bar: Focus on maintaining a steady rhythm and consistent breathing.

• Dumbbell Snatches & Hand Release Push-Ups: Keep a controlled, consistent pace, ensuring good form.

• Pistol Squats & Pull-Ups: Manage fatigue and break sets into smaller chunks if necessary.

• Box Jump Overs & Burpees: Aim for a quick but sustainable pace, minimizing rest.

Coach's Notes

This workout, designed to challenge different aspects of your fitness, requires a strategic approach to each round. Pay attention to your body, and break up the sets into manageable chunks to maintain a steady pace throughout. Remember, the rest periods are just as important as the active periods; use them wisely to recharge for the next set. Stay focused, push through the tough parts, and most importantly, have fun!

Fitter Together - Fitter Forever