Workout Description
Why This Workout Is Hard
The strength block (9 sets of deadlifts) is manageable with built-in rest, but the metcon combines moderate-heavy loading (50% 1RM deadlifts) with high-rep box jumps and wall balls in a 3-round format. The deadlifts at 50% create grip fatigue that carries into subsequent rounds. Box jump overs are taxing on legs already fatigued from deadlifts, and the continuous 3-round structure with no rest between movements compounds fatigue accumulation. Most average athletes will complete as prescribed but with significant effort.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Heavy emphasis on strength development through snatch deadlifts, mixed-grip deadlifts, and clean deadlifts at 3x5 rep ranges. The 50% metcon load maintains strength stimulus without maximal effort.
- Stamina (7/10): Three rounds of 25 reps each movement demands muscular endurance, particularly in the posterior chain and shoulders. The strength block's lower reps provide less stamina stimulus.
- Power (7/10): Box jump overs are highly explosive. Snatch deadlifts and clean deadlifts develop power through triple extension. Wall balls require dynamic hip extension and shoulder power.
- Flexibility (6/10): Snatch deadlifts and clean deadlifts require significant ankle, hip, and thoracic mobility. Wall balls and box jump overs demand moderate hip and ankle range of motion.
- Speed (6/10): The metcon's 3 rounds demand consistent pacing and quick transitions between movements. Strength block allows full recovery, reducing speed demands overall.
- Endurance (5/10): The metcon's 3 rounds of moderate-intensity work with deadlifts and wall balls creates sustained cardiovascular demand, but the strength block's full recovery limits overall aerobic stimulus.
Movements
- Wall Ball
- Snatch Deadlift
- Box Jump-Over
- Deadlift
Modality Profile
Snatch Deadlift (W), Deadlift (W), Box Jump-Over (G), Wall Ball (W). 1 Gymnastics movement out of 4 total = 25%. 3 Weightlifting movements out of 4 total = 75%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The metcon's 3 rounds of moderate-intensity work with deadlifts and wall balls creates sustained cardiovascular demand, but the strength block's full recovery limits overall aerobic stimulus. |
| Stamina | 7/10 | Three rounds of 25 reps each movement demands muscular endurance, particularly in the posterior chain and shoulders. The strength block's lower reps provide less stamina stimulus. |
| Strength | 8/10 | Heavy emphasis on strength development through snatch deadlifts, mixed-grip deadlifts, and clean deadlifts at 3x5 rep ranges. The 50% metcon load maintains strength stimulus without maximal effort. |
| Flexibility | 6/10 | Snatch deadlifts and clean deadlifts require significant ankle, hip, and thoracic mobility. Wall balls and box jump overs demand moderate hip and ankle range of motion. |
| Power | 7/10 | Box jump overs are highly explosive. Snatch deadlifts and clean deadlifts develop power through triple extension. Wall balls require dynamic hip extension and shoulder power. |
| Speed | 6/10 | The metcon's 3 rounds demand consistent pacing and quick transitions between movements. Strength block allows full recovery, reducing speed demands overall. |
Strength:3x5 Snatch DL3x5 Mixed Grip DL3x5 Clean DLMetcon:3RFT;25 Box Jump Over25 DL (50%)25 Wall Ball