Workout Description
Warm Up SOP plus : 1:00 Pigeon (each side) 1:00 Couch 1:00 Banded Hip Opener 1:00 PVC Lat stretch (hold top of pvc, try to touch x2 (repeat on other side) Strength /Skill: 7:00 Work to Max Seated Box Jump 7:00 Find max free-standing Handstand Hold EMOM 7 : 1 Sandbag Bear Crawl + Drag from Roll-up to rig. Metabolic Conditioning :For Time: 50 KB Goblet Squats 53/35# 100 Meter Goblet Carry 50 Alternating Goblet Lunge 100 Meter Suitcase Carry (switch halway) 50 Alternating Single-Leg Deadlift 100 Meter KB Overhead Walk (switch halfway) Score = Time
Why This Workout Is Hard
The metcon's primary killer is unrelenting grip fatigue — you're holding a KB for 150 reps AND 300 meters of carries with zero relief movements. Goblet squats and lunges drain the quads, then the overhead walk demands shoulder stability when both grip and shoulders are cooked. Preceded by handstand work and a sandbag EMOM, athletes enter the metcon pre-fatigued. Time domain likely 25-35 minutes. Moderate weight but brutal cumulative demand.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high muscular endurance demand: 150 lower body reps plus 300 meters of loaded carries challenge grip, legs, and core continuously with no true rest built in.
- Flexibility (7/10): Dedicated warm-up targets hips, hip flexors, and lats extensively. Movements like single-leg deadlifts, deep goblet lunges, and overhead KB walk all demand significant functional mobility throughout.
- Endurance (5/10): The For Time metcon with 150 reps and 300 meters of loaded carries creates a moderate sustained aerobic demand, likely lasting 15-25 minutes depending on athlete fitness level.
- Strength (4/10): Moderate loads at 53/35# KB, a max seated box jump effort, and sandbag dragging introduce meaningful strength stimulus, but volume and carries shift focus away from maximal force production.
- Power (4/10): The 7-minute seated box jump max effort directly trains explosive lower body power. However, the longer metcon is a slow grind with no ballistic or explosive movements, balancing the score.
- Speed (3/10): For Time format incentivizes urgency, but heavy carries, unilateral lunges, and single-leg deadlifts are inherently slow, deliberate movements. Fast cycling is not a realistic or safe strategy here.
Movements
- Kettlebell Goblet Squat
- Front-Racked Farmer Carry
- Handstand Hold
- Kettlebell Waiter Walk
- General Mobility
- Kettlebell Lunge
- Single-Arm Farmer Carry
- PVC Passthrough
- Box Jump
- Sandbag Bear Crawl Drag
- Single-Leg Romanian Deadlift
Modality Profile
13 total movements split between Gymnastics and Weightlifting with no Monostructural. Gymnastics (6): General Mobility, Couch, Banded Hip Opener, PVC Passthrough, Seated Box Jump, Handstand Hold — all bodyweight or near-bodyweight mobility/skill movements. Weightlifting (7): Sandbag Bear Crawl Drag, Kettlebell Goblet Squat, Kettlebell Goblet Carry, Alternating Kettlebell Goblet Lunge, Single-Arm Farmer Carry, Single-Leg Romanian Deadlift, Kettlebell Overhead Walk — all involve external load. 6/13 ≈ 46% G and 7/13 ≈ 54% W, both rounding to a clean 50/50 split.
