Workout Description
Warm Up SOP plus: Partner A: 500 Meter row Partner B: 1 burpee every 5 seconds SwitchStrength/Skill: 15 squat therapy squats 15 front squats 135/115 15 bench chest flys (5 sec. pause at bottom) 25/15 15 OHS 115/95 :30 prone chest stretch each side 15 Thrusters 95/75 Metabolic Conditioning : For Time: 60 DUs 20 Medball Clean + Slam 20/14 40 Alternating Lunges 50 DUs 18 Medball Clean + Slam 20/14 38 Alternating Lunges 40 DUs 16 Medball Clean + Slam 20/14 36 Alternating Lunges 30 DUs 14 Medball Clean + Slam 20/14 34 Alternating Lunges 20 DUs 12 Medball Clean + Slam 20/14 32 Alternating Lunges 10 DUs 10 Medball Clean + Slam 20/14 30 Alternating Lunges
Why This Workout Is Hard
The metcon's movements are individually accessible, but context drives the rating up. The strength section pre-fatigues legs with front squats (135/115), OHS (115/95), and thrusters (95/75) before the metcon even begins. Then 210 total alternating lunges compounded on already taxed quads becomes genuinely punishing. Add 90 medball clean+slams and 210 DUs for time, and cumulative fatigue — not any single element — makes this Hard.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high volume across the metcon — 210 alternating lunges, 90 medball clean and slams, and 210 double unders — places significant demand on lower body and full-body muscular endurance over repeated rounds.
- Flexibility (7/10): Overhead squats at 115/95, squat therapy, bench chest flys with a 5-second bottom pause, and a dedicated prone chest stretch make this session unusually mobility-focused for a GPP class workout.
- Endurance (6/10): The metcon's descending ladder totals 210 DUs, 90 medball movements, and 210 lunges for time, sustaining elevated heart rate throughout. The partner rowing warm-up also adds meaningful aerobic stimulus.
- Speed (6/10): For-time format with descending reps rewards fast transitions and efficient cycling of double unders and lunges. Sustained pace management across six rounds is key to a competitive finish time.
- Strength (5/10): The strength block includes front squats at 135/115, OHS at 115/95, and thrusters at 95/75 — all moderate loads for meaningful strength stimulus. The medball metcon is relatively light, lowering overall strength demand.
- Power (5/10): Medball clean and slams are inherently explosive, and thrusters in the strength block add power expression. However, the high-rep metcon format shifts emphasis toward pacing rather than maximal power output.
Movements
- Thruster
- Medicine Ball Clean
- Front Squat
- Air Squat
- Overhead Squat
- Burpee
- Chest Fly
- Alternating Lunge
- Ball Slam
- Row
- Double-Under
Modality Profile
11 total movements. Gymnastics (4): Burpee, Air Squat, Double-Under, Alternating Lunge = 36% → 40%. Monostructural (1): Row = 9% → 10%. Weightlifting (6): Front Squat, Chest Fly, Overhead Squat, Thruster, Medicine Ball Clean, Ball Slam = 55% → 50%. Totals: G:40, M:10, W:50.
