WOD — August 2, 2026

COACH NOTES

METCON

Feel: Gas / Muscle Overload

Pace: Reach

Target Score: 33:00

Firebreather Score: 26:00

Scaling

– Air Bike: Reduce cals so that an athlete can push every round and finish confidently under 1 minute. If no bikes are available, a C2 machine can be subbed with 15/12 Cals

– KB swings / farmer carry: Athletes use 1 KB for the swings, and the a second of the same weight for the carries. All sets of swings and each farmer carry should be unbroken with zero hesitation to start the movement. Reduce weight as needed. DBs can be used in place of KBs for the carry if KBs are limited

– Shuttle Run: If an athlete can’t run, they can speed walk. If they can’t walk, sub a :45 plank and a :45 farmer hold for shuttles

Programmer Notes: Step 1: Jack up the heart rate with a fast, short bike. Step 2: “Prime” the grip with a quick set of heavy Russian swings. Step 3: Try to stay fast and coordinated while gassed and continuously taxing your grip and midline. That’s the recipe to a nice bit of fitness right there. Each round should have a hard but not max sprint bike that takes anywhere from 30 seconds to less than a minute, and then athletes get to try to hang on literally and metaphorically until they finish their round and get about 1:1 rest. While the Engine ethos is never to blow up on the first round, hitting the bike hard enough is the difference between this being a fairly casual workout and something much more compelling.