Workout Description
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
Why This Workout Is Very Hard
A long 31-minute partner grind with heavy thrusters, high-skill rope climbs, tall box jumps, and a loaded 400m sandbag run. Movement complexity is high and grip gets taxed continuously. Partner alternation slightly reduces density, but the sustained duration and heavy/high-skill elements keep it in the Very Hard range for most athletes.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Thirty-one minutes of continuous work with repeated 400m sandbag runs demands strong aerobic capacity and the ability to recover between high-skill efforts.
- Stamina (8/10): Sustained thrusters, repeated rope climbs, and tall box jumps accumulate significant volume, testing muscular endurance across legs, pulling, and midline.
- Strength (6/10): Thrusters at 155/105 lb require solid front squat and press strength, especially under fatigue and with limited true rest between segments.
- Power (6/10): Explosiveness helps cycle heavy thrusters and rebound or fast step-down box jumps, though the long duration tempers maximal power output.
- Speed (5/10): Pacing is steady rather than sprinting; quick transitions and consistent rep cadence matter more than top-end speed.
- Flexibility (4/10): Full-depth front squat and overhead positions require adequate ankle, hip, and shoulder mobility; rope climbs and tall boxes also demand functional range.
Movements
- Thruster
- Rope Climb
- Box Jump
- Sandbag Run
Scaling Options
Scale to: Thruster 115/75 lb (or 95/65) • 3-4 Rope Climbs/round or 8-12 Rope Pulls/round or 18 Ring Rows • Box 24/20 in or step-ups • Sandbag 200-300 m or 25/15 lb
Scaling Explanation
These options preserve the workout’s long engine feel, heavy press/squat stimulus, grip challenge, and high-skill pulling while matching each athlete’s current strength and skill for sustainable 31-minute effort.
Intended Stimulus
A sustained, gritty engine test with high-skill spikes. You should move steadily for 31 minutes, keeping thrusters controlled, rope climbs efficient, and box jumps smooth while running with the sandbag at a consistent pace. The goal is relentless progress, smart grip management, and crisp switching with your partner.
Coach Insight
Pace the run at a repeatable effort that keeps your heart rate controlled for efficient rope climbs. Break thrusters early (e.g., 4-4) to protect grip and breathing.
The one tip: lock in a rope-climb rhythm—quick, high knees, strong clamp, and fast, safe descents.
Avoid no-rep box jumps and sloppy transitions. Don’t redline on the first two runs; it will crush your rope climb efficiency.
Benchmark Notes
Score is total team rounds + reps completed in 31 minutes. L1 beginners may finish ~2–4 rounds, while intermediate teams aim for 5–7. Advanced and elite teams push 8–9+ rounds by keeping thrusters in quick sets, efficient rope climbs, and steady, unbroken sandbag runs.
Modality Profile
About half the workout is the 400m sandbag run (monostructural). The AMRAP station splits primarily between gymnastics (rope climbs and box jumps) and a smaller share of weightlifting (heavy thrusters). Time distribution trends toward 50% M, 40% G, and 10% W across the 31 minutes.
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