Rise and Grind
I’m not a fan of “grind culture”, but it is absolutely useful to cultivate the ability to just knuckle down and grind through a tough time. A longish run bookends this 10 round grinder – the movements are nothing fancy, maybe as simple as they come – which doesn’t call for technique or peak short-term power. What it does instead is get at your work capacity, and your ability to generate power metabolically on a longer timeframe than is called for in an olympic lift, for example.
If work is force multiplied by the distance across which it is applied, you can see that the ROM today times your bodyweight makes for a whole lotta work in the WOD today. The reason we try to do it fast is that the denominator for Power is time: Work divided by Time. The numerator is big today – your challenge is shrinking that denominator as much as possible by going fast.
WOD:
Cash In – 800m Run
then
10 rounds
10 Burpees
10 Box Step Ups
then
Cash Out – 800m Run