Rampart

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

Grade: Strength · 3 Rounds For Time · 9:00 cap

The workout

• Move: 25 m Sled Pull @ 100/75 kg
• Move: 5 Ring Muscle-ups
• Target: Goal 6–8 min · pull with the whole body, both stations

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.