COACH BRIEF — SUNDAY

CYCLE 2 · WEEK 4

SUNDAY HERO — MOIRA

COACH FOCUS

• Today is a long Hero workout where pacing is the priority.

• Athletes should treat the 911 m run as part of the workout, not a race.

• The barbell work should be performed with controlled, sustainable sets.

• Encourage athletes to establish a rhythm early and maintain it through all 13 rounds.

• The final 13-calorie bike is a chance to push, but only if they have managed their energy throughout the workout.

WATCH FOR

• Running the 911 m too fast.

• Going unbroken on the first rounds and hitting failure later.

• Losing the front rack position during cleans and front squats.

• Shoulder fatigue affecting Shoulder-to-Overheads.

• Pull-up volume causing early grip failure.

• Long transitions between movements.

KEY MESSAGE

This is a Hero workout — respect the volume, control your pace and stay consistent.

COACH CUE

“Don't chase the clock early. Find your rhythm, stay technically clean and save something for the final bike.”