Compass

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

Grade: Strength · AMRAP · 8:00

The workout

• N: 12 KB Swings @ 24/16 kg
• E: 12 Box Step-overs @ 60/50 cm
• S: 8 Burpees
• W: 40 m Sprint back to the bell
• Target: 4+ laps of the compass · unbroken swings

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.