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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: 10 Deadlifts @ 100 kg
• Move: 10 Box Jump Overs @ 60 cm

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.