Keystone

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

Grade: Strength · AMRAP · 7:00

The workout

• Move: 7 Wall Balls @ 9/6 kg (20/14 lb)
• Move: 7/6 Cal Row
• Move: 7 Sit-ups
• Target: A celebration lap, not a test · smooth 80% after the singles

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.