Jan. 16 WOD: Six Rounds of Runs, Deadlifts and Rope Climbs

Coaches threw a full-test WOD at the gym on Jan. 16 that forced athletes to balance heavy singles with steady aerobic work. Six rounds of 200 m runs bookended a sequence of 16 deadlifts at 135/95, a 50-meter farmers carry loaded to 53/44, six shoulder-to-overhead reps on the same bar, one rope climb, 33 sit-ups and 26 double-unders. The clock was capped at 40 minutes, putting a premium on pacing and quick transitions.

The workout stacked load and volume to hit multiple systems: posterior-chain strength and repeat deadlift capacity, loaded carry grip endurance, and shoulder stability and conditioning through S2OH and rope climbs. For many athletes the farmers carry and rope climb were decisive legs—hand and forearm fatigue from the carries made the rope and double-unders feel heavier later in each round. The inclusion of sit-ups and DUs between heavier movements forced a change of breathing patterns and challenged athletes to manage heart-rate spikes.

Warm-up elements targeted mobility and readiness with soldier kicks, runner’s lunges, high knees, butt kickers, Spiderman, a 200 m prep run and 30 jump ropes. Strength work before the WOD asked athletes to build to a S2OH working weight and included the entry labeled Maj Trevor Joseph (Time), giving lifters a chance to dial the barbell load and groove the pressing pattern before the metcon.

Practical takeaways: pick an S2OH weight that can be moved unbroken early in rounds and kept steady across six trips to avoid wasted reps. Break deadlifts into manageable sets early so the farmers carry posture isn’t compromised, and use short, planned breaks on double-unders to protect the rope climb grip. Athletes who paced the run to preserve the first three breaths after the farmers carry found better rhythm into the S2OH and rope.

Post-WOD cooldown emphasized lower-leg and wrist recovery with calf work, kneeling wrist mobility and a three-position scorpion to address the cumulative stress from carries and rope work. The gym also used the post to remind members to sign up for the MetFix Spark four-week nutrition clinic starting Jan. 22 at 6:30pm — $99, available in-gym, on Zoom and recorded for later viewing — and to note MLK Day class schedule adjustments: two CrossFit classes at 8:30am and 9:30am, a 10:30am Forever Fit session and a 6:30pm Weight Loss small group.

This WOD served as an early-season benchmark for strength-endurance and conditioning. Expect follow-up programming to probe weak links identified today and for coaches to offer scaling and technical cues ahead of similar mixed modal tests.