Workout Description
Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift
Why This Workout Is Hard
A test of maximal strength across three fundamental lifts: Back Squat, Shoulder Press, and Deadlift. Score is the combined total weight.
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): The purest test of maximal strength across three fundamental barbell lifts: Back Squat, Shoulder Press, and Deadlift.
- Power (4/10): While it's max strength, some power (rate of force development) is needed to successfully complete maximal attempts, especially to overcome sticking points.
- Flexibility (3/10): Requires mobility for full squat depth, proper shoulder press mechanics (overhead position), and safe deadlift setup (hamstring/hip flexibility).
- Endurance (1/10): Minimal cardiovascular demand, focused on single maximal efforts with ample rest between attempts and lifts.
- Stamina (1/10): Not a test of muscular endurance; focused on single rep maximal strength with recovery.
- Speed (1/10): Bar speed on max attempts is an indicator of effort and proximity to failure, but the overall WOD is not about movement cycling speed.
Modality Profile
A pure weightlifting workout, focused on finding a max for three classic lifts.
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