Workout Description
Warm Up SOP plus:( when you get to the gym start in on the SOP stretches ) 100 Meters Arms Only Row 200 Meter Row 300 Meter Arms Only AA 500 Meter AA 10 PVC Clusters Strength/Skill:Strict DB DT: 5 Rounds: 12 DB Deadlift 9 DB Curl 6 DB Strict Press *choose weight based off your weakest movement, try to go unbroken each round *Not for time. Metabolic Conditioning :5RFT: 200 Meter Run 7 Strict Pullup 14 KB Swings 53/35 21 Pushup Score = Time
Why This Workout Is Hard
The MetCon's key driver is 35 total strict pull-ups (not kipping) across 5 rounds — a genuine limiter for average athletes. Movement interference compounds quickly: strict pull-ups fatigue lats and biceps, KB swings tax grip, then 21 push-ups hammer an already-fatigued upper body. With 105 cumulative push-ups and a likely 25-35 minute time domain, upper body breakdown in later rounds is inevitable, pushing this firmly into Hard territory.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Very high muscular endurance demand: 35 strict pull-ups, 70 KB swings, 105 push-ups in the MetCon, plus 5 rounds of DB DT. Upper body stamina is heavily taxed throughout both the strength and conditioning portions.
- Endurance (6/10): Five rounds of 200m runs combined with bodyweight movements create meaningful aerobic demand. The warm-up adds additional cardiovascular volume via rowing and Airdyne, making this a moderately aerobic session.
- Speed (5/10): The for-time format encourages efficient pacing across 5 rounds. The 200m runs push intensity, but strict pull-ups and press naturally limit cycling speed, creating a steady-state rather than sprint stimulus.
- Strength (4/10): Strict DB DT targets strength with deadlifts, curls, and strict press at moderate DB loads. Strict pull-ups and KB swings reinforce relative strength, but sub-maximal loads prevent a higher score.
- Flexibility (3/10): KB swings demand solid hip hinge mechanics, and strict pull-ups require shoulder and lat mobility. Push-ups and DB movements need basic range of motion. No extreme mobility requirements present.
- Power (3/10): KB swings introduce a hip-drive explosive element, but the workout is dominated by strict movements — strict pull-ups, strict press, push-ups — that emphasize control and endurance over explosiveness.
Movements
- Push-Up
- Dumbbell Overhead Press
- Kettlebell Swing
- Dumbbell Curl
- Dumbbell Deadlift
- Run
- Row
- Strict Pull-Up
Modality Profile
8 total movements: Gymnastics (2) = Strict Pull-Up, Push-Up; Monostructural (2) = Row, Run; Weightlifting (4) = Dumbbell Deadlift, Dumbbell Curl, Dumbbell Overhead Press, Kettlebell Swing. Raw percentages: G=25%, M=25%, W=50%. Rounded to G:30%, M:20%, W:50% to maintain 100% total with W dominant at half the movements.
