Workout Description

Why This Workout Is Hard

While the individual elements (400m run, air squats) are basic, the sandbag carry transforms this into a significantly challenging workout. The continuous load-bearing running creates cumulative shoulder/core fatigue, while simultaneously making the air squats more demanding. The 5-round format with no built-in rest means sustained discomfort for 15-20 minutes. The combination of cardio, load-bearing, and leg endurance makes this deceptively challenging.

Benchmark Times for Bolger

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The combination of running and squats over 5 rounds with a sandbag creates significant cardiovascular demand. Running distance and load carriage tax aerobic systems substantially.
• Stamina (7/10): High volume air squats combined with continuous sandbag carry tests muscular endurance, particularly in legs and core. Five rounds creates cumulative fatigue.
• Speed (6/10): Quick transitions between running and squats while managing sandbag position become crucial. Maintaining run pace under load tests speed endurance.
• Flexibility (4/10): Air squats require decent hip and ankle mobility. Sandbag carry demands shoulder and thoracic mobility for proper positioning.
• Strength (3/10): Sandbag carry adds constant load, but weight is submaximal. Air squats are bodyweight only, making this more endurance than strength focused.
• Power (2/10): Minimal explosive demands. Movement patterns are steady-state with focus on sustained output rather than power production.

Movements

• Run
• Air Squat
• Sandbag Carry

Scaling Options

Reduce sandbag weight to 15/10kg or substitute with weight vest (10/5kg). For running, scale to 200m or substitute with 500m row/bike. Air squats can be reduced to 15-20 reps per round or modified to box squats for mobility limitations. Reduce to 3-4 rounds for newer athletes. Walking with sandbag is acceptable if running form deteriorates.

Scaling Explanation

Scale if unable to maintain running form while carrying sandbag or if air squats become inconsistent past round 3. Priority is maintaining steady movement and proper breathing patterns throughout all rounds. Target completion time is 15-20 minutes - scale volume if projected to go beyond 25 minutes. Athletes should be able to speak in short sentences during runs to ensure proper aerobic stimulus.

Intended Stimulus

Moderate-length oxidative workout (15-20 minutes) with added load-bearing challenge. Primary focus is aerobic capacity development while maintaining postural control and grip endurance. The sandbag carry creates constant core engagement and tests mental fortitude through sustained discomfort.

Coach Insight

Break the 400m runs into consistent, sustainable intervals - aim for 85-90% of your normal 400m pace. Drop the sandbag between air squats if grip fails, but minimize transition time. Keep squats smooth and controlled, avoiding rushing early rounds. Target 2:30-3:00 per round. Common mistake is starting too fast and having run pace deteriorate significantly by round 4-5. Consider breaking air squats into 15-10 or 10-8-7 sets to maintain form.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of 400m run + other movements) but with fewer reps and a sandbag carry component. Breakdown per round (male): - 400m Run with sandbag: 90-120s (vs normal 75-90s, +20% for sandbag) - 25 Air Squats with sandbag: 35-45s (vs normal 25-35s) - Transitions: 5-10s Total per round: 130-175s Fatigue multipliers: - Round 1: 1.0x (130-175s) - Round 2: 1.0x (130-175s) - Round 3: 1.15x (150-200s) - Round 4: 1.25x (165-220s) - Round 5: 1.35x (175-235s) Kelly anchor points (M/F): L10: 930-1050s / 1020-1170s L5: 1260-1440s / 1380-1560s L1: 1800-2100s / 1920-2220s This workout should be about 20-25% faster than Kelly due to fewer reps, but the sandbag carry adds back 15-20% difficulty. Final targets (M/F): L10: 840s (14:00) / 960s (16:00) L5: 1200s (20:00) / 1320s (22:00) L1: 1800s (30:00) / 1920s (32:00)

Modality Profile

Run (M) + Air Squat (G) + Sandbag Carry (W) = 3 movements total. Using 40/30/30 split for three modalities: Run is monostructural (40%), Air Squat is gymnastics (30%), and Sandbag Carry is weightlifting (30%)