Reef

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

Grade: Strength · For Time · 8:00 cap

The workout

• 15-12-9: Cal Row
• 15-12-9: Burpees Over the Erg
• Target: Goal 5–7 min · sprint gear, big pulls

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.