Workout Description
Why This Workout Is Medium
The MetCon movements are accessible — medball cleans are light and rhythmic, double unders are moderate skill, and 600m runs are manageable. However, 30 reps per movement per round creates meaningful cumulative volume (90 medball cleans, 90 DUs, 1800m running). The 1RM Jerk retest before the MetCon pre-fatigues legs and shoulders, and double unders under fatigue often become a stumbling block for average athletes. Estimated 12–18 minute MetCon.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ninety total medball cleans, 90 double unders, and 1800m of running requires prolonged muscular and cardiovascular output. High cumulative rep count challenges sustained muscular endurance throughout.
- Power (8/10): Jerks, KB swings, ball slams, and medball cleans all demand explosive hip extension and full-body power. Power is a recurring theme across both the strength work and conditioning movements.
- Endurance (7/10): Three 600m runs totaling 1800m, combined with sustained double unders and medball cleans across 3 rounds, creates significant aerobic and cardiovascular demand throughout the timed metcon.
- Strength (7/10): The 1RM Jerk retest is a true maximal strength effort requiring peak force production overhead. Metcon movements are low load, but the strength testing component is a primary session focus.
- Speed (5/10): The for-time format incentivizes pacing and quick transitions. Double unders demand fast rope turnover and coordination. Run splits and metcon cycling speed influence overall finish time moderately.
- Flexibility (4/10): The jerk demands solid overhead and hip mobility. Medball cleans require hip hinge and squat mechanics. Moderate but consistent mobility demands throughout both the strength and conditioning portions.
Movements
- Medicine Ball Clean
- Kettlebell Swing
- Jerk
- Run
- Ball Slam
- Double-Under
Modality Profile
6 total movements: Kettlebell Swing (W), Ball Slam (W), Jerk (W), and Medicine Ball Clean (W) = 4 Weightlifting movements (67%); Double-Under (G) = 1 Gymnastics movement (17%); Run (M) = 1 Monostructural movement (17%). Weightlifting clearly dominates at 4/6 movements. Rounding applied to reach clean totals: W≈80%, G≈10%, M≈10%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three 600m runs totaling 1800m, combined with sustained double unders and medball cleans across 3 rounds, creates significant aerobic and cardiovascular demand throughout the timed metcon. |
| Stamina | 8/10 | Ninety total medball cleans, 90 double unders, and 1800m of running requires prolonged muscular and cardiovascular output. High cumulative rep count challenges sustained muscular endurance throughout. |
| Strength | 7/10 | The 1RM Jerk retest is a true maximal strength effort requiring peak force production overhead. Metcon movements are low load, but the strength testing component is a primary session focus. |
| Flexibility | 4/10 | The jerk demands solid overhead and hip mobility. Medball cleans require hip hinge and squat mechanics. Moderate but consistent mobility demands throughout both the strength and conditioning portions. |
| Power | 8/10 | Jerks, KB swings, ball slams, and medball cleans all demand explosive hip extension and full-body power. Power is a recurring theme across both the strength work and conditioning movements. |
| Speed | 5/10 | The for-time format incentivizes pacing and quick transitions. Double unders demand fast rope turnover and coordination. Run splits and metcon cycling speed influence overall finish time moderately. |
Warm Up SOP plus: 15 KB swings 15 ball slams x3Strength/Skill:Jerk 1 RM Retest split or push Metabolic Conditioning: 3 Rounds for Time of- 30 medball cleans 30 double unders 600 m run