Aeneas
Workout Details
For Time:
↳ 85/55 lbs (39/25 kg)
↳ 425/345 lbs (193/156 kg)
↳ 565/405 lbs (256/184 kg)
↳ 665/445 lbs (302/202 kg)
Coaching Tips
Strategy
- 1Pace yourself on the peg board ascents; use short, controlled movements for efficiency.
- 2For thrusters, consider breaking them into sets (e.g., 10-10-10-10) to maintain form throughout the WOD.
- 3When performing the yoke carries, maintain a strong grip and upright posture, and try to keep the yoke close to your body to minimize fatigue.
- 4Resting in short, intentional intervals during the weight carries can prevent excessive fatigue and help maintain speed in the carry.
- 5Focus on your breathing; control your heart rate through steady exhalations, especially on heavy carries.
Safety Considerations
Technical Focus
Maintain a neutral spine during the yoke carry to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min
Mobility Work:
- 2 holds Shoulder Stretch - 20 sec(Focus on the shoulders and upper back.)
- 2 holds Hip Flexor Stretch - 20 sec(Open up the hips for the thrusters and carries.)
- 5-10 Ankle Mobility Drill - 30 sec(Enhance ankle mobility for better squat depth.)
Activation Routine:
2 rounds- 10 Bodyweight Squats
- 5 Thruster with PVC Pipe(Warm-up the movement pattern.)
- 20 feet Yoke Carry Practice (empty or light)(Practice positioning and grip for carries.)
Scaling Options
Intermediate
Reduce weights for intermediate athletes.
- 1
yoke carry
Reduce Yoke Carry weights by approximately 20%.
Weight: 340/265 lbs (154/120 kg)
- 2
thruster
Reduce thruster weight by approximately 20%.
Weight: 70/45 lbs (32/20 kg)
- 3
peg board ascent
Use foot assists or lower the height for peg board ascents.
Scaled
Significantly reduce weights and modify movements.
- 1
yoke carry
Use reduced Yoke Carry weights (approx. 40% less).
Weight: 255/185 lbs (116/84 kg)
- 2
thruster
Use lighter weights for thrusters.
Weight: 45/35 lbs (20/16 kg)
- 3
peg board ascent
Perform modified pull-ups or reach challenges instead.