Rampart

A heavy strength piece paired with a MetCon, because raw strength is the ceiling on everything else.

Grade: Strength · For Time · 7:00 cap

The workout

• Ladder: 15-12-9 reps
• Move: Cal Row · Burpees
• Target: Goal 4:30–6:00 · a sprint, not a grind · empty the tank, the lifting is done

Why we programme this

A stronger athlete's race pace is a smaller fraction of their maximum, so every sled, carry and wall ball costs them less. Building strength is half the job; the other half is expressing it when you're already tired, which is the only kind that matters on a course. That's why the day is two gears: a crisp, heavy strength block, then a conditioning piece that makes you produce force with fatigue in the tank.