Bedrock

A heavy strength piece paired with a MetCon — because raw strength is the ceiling on everything else.

Grade: Strength · 3 Rounds For Time · 10:00 cap

The workout

• Move: 200 m Farmers Carry @ 2×24/16 kg
• Move: 30 Air Squats
• Target: Goal 7–9 min · carries unbroken, squats in one set

Why we programme this

A stronger athlete's race pace is a smaller fraction of their maximum, so every sled, carry and wall ball costs them less. Building strength is half the job; the other half is expressing it when you're already tired, which is the only kind that matters on a course. That's why the day is two gears — a crisp, heavy strength block, then a conditioning piece that makes you produce force with fatigue in the tank.