Workout of the Day

Why Heavy Weights Really Matter


It’s popular to dismiss yourself from the challenge of heavy weights by calling upon important things like “form.” Without a doubt, form is of primary importance -- our order of operations is always mechanics → consistency → intensity. But let’s not use the importance of form as a justification for dismissing the importance of going heavy. Moving heavy weights is one of the greatest forms of accountability. It is skin in the game in the world of movement. It demands more from you. It involves more risk. It is the difference between practicing a tight-rope act over a foam pit 5 feet below and practicing a tight-rope act between two skyscrapers. While you can possibly get away with moving 65lbs with poor mechanics all day long, increase the weight to 225lbs and your poor mechanics carry with them a consequence.

The greatest irony of all is that people often use this excuse of turning their attention away from heavier weights and towards “form” as a way to get out of really having to focus on form. Of course no one thinks of it this way, but if you can manage to convince yourself that heavy weights really aren’t relevant to you, you can create the comfort of letting yourself off the hook and never have to really work to improve your mechanics. Unsurprisingly, removing accountability from the equation entirely tends not to yield high standards of work and focus.

Of course there are times where it is important to lighten the weights. Of course heavy weights are not appropriate for all people at all times (see: mechanics → consistency → intensity). But don’t fool yourself: hiding from the heavy weights isn’t making you any better.

- PS


  • Keg clean & press - 1rm


  • 6 rounds

  • In 60s:

    • 12 sledge hammer strikes

    • AMRAP keg C&P (1-2 sizes below 1rm)

  • Rest 2 mins