3 Rounds continuous circuit for quality:
A1. 10 DB Z Presses
“A2. 50Ft 2 DB Overhead Carry – carry with “”sag grip”” (grip at furthest end of one side of DB, let them hang towards your back side)”
A3. Strict Pull Ups – manageable set (can add weight, use strict scales)
A4. False Grip Ring to Chest Hold
*15 Min CAP
M:
20 Min AMRAP
24/20 Cal Ski
25ft HOH Sled Pull
Run 400m
50ft Farmers Carry 70/53
Program Notes:
This is a grind—20 minutes of pure engine with a big focus on grip and posture. The sled and carry combo tests real-world
strength, while the ski/run keep your heart rate elevated. Think workhorse—not racehorse. Grip will be a limiting factor for
many, so smart pacing and breathing will matter. Move well, stay tall through the carries, and don’t let yourself fall into
movement patterns under fatigue.
Scaling the Metcon:
RX+: Heavy band 2 KBs for more weight, heavier sled
Intermediate: 70/53s, moderate sled
Scaled: Shorter carries, lighter sled or rope pulls
Beginner: Walk instead of run, carry medball, ski erg cals scaled
Longevity: bike instead of run, sled push or DB drag instead of HOH