sySTM Fitness WOD: 9.27.23
The Triad
The Triad is an engaging blend of cardiovascular endurance, static strength, and team coordination. In a trio, members rotate through three distinct stations – one rowing, one resting, and one enduring a wall sit. Teamwork and communication are key to getting the most out of this challenge.
In Teams of 3:
Complete a collective rowing distance of 6000m.
Roles:
Partner A: Rowing
Partner B: Resting
Partner C: Wall Sit Hold
Rotation: The team rotates positions anytime the rower or the wall-sitter needs a break or rests. This means that each partner will experience all three stations multiple times throughout the workout.
Strategy:
Steady Rowing: It's crucial that the rower maintains a consistent pace. Explosive starts might seem effective, but they can lead to quicker burnouts.
Wall Sit Form: Ensure the back is flat against the wall, with knees at a 90-degree angle. This position can be taxing, so aim for quality over quantity.
Active Resting: While Partner B is "resting", they should still stay active – either through light stretches, deep breathing, or encouraging their teammates.
Switch Smartly: Efficient and quick transitions between roles are essential to keep the momentum going and cover the 6000m efficiently.
Making Adjustments:
Progressions: If you’re after an added challenge, increase the rowing distance or introduce a weighted plate during the wall sit for added resistance.
Regressions: If 6000m seems daunting or the wall sit proves too intense, consider reducing the rowing distance or allowing shorter wall sit durations with brief breaks in between.
Fitter Together - Fitter Forever
