Latitude

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

Grade: Strength · 3 Rounds For Time · 11:00 cap

The workout

• Move: 400 m Run
• Move: 15 Burpees Over Bar
• Target: Goal 8–10 min · flat-out but rhythmic burpees

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.