Saturday Community WOD

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

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Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

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Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

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Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.