Workout Description

Why This Workout Is Medium

Five rounds blend light odd-object work, weighted sit-ups, and a moderate 100-cal row. Skill demands are basic-to-moderate, but total loaded volume is high. Expect 16–22 minutes for most intermediates. Density per minute stays moderate because of rowing and crawling pace, so it’s more grindy than sprinty. Overall lands Medium after a heavy-volume modifier.

Benchmark Times for Chief Daryl Rollins

• Elite: <13:30
• Advanced: 14:30-15:30
• Intermediate: 17:00-18:30
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps under light load—slams, weighted sit-ups, and crawls—tax trunk and shoulder stamina. Success relies on maintaining unbroken or near-unbroken sets for multiple rounds.
• Endurance (7/10): Five-round aerobic effort with a 100-cal row total drives steady heart rate. You’ll breathe hard but can sustain output without redlining if paced well across the 16–22 minute window.
• Speed (5/10): Moderate cycle rates and frequent transitions. You’ll move quickly but not at sprint cadence due to rowing and the inherently slower bear crawl with a sandbag.
• Power (4/10): Slams are explosive, but rowing and crawling are more steady-state. Brief bursts are balanced by cyclical work and controlled locomotion with the sandbag.
• Strength (3/10): Loads are relatively light and odd-object based. You’ll feel some upper-body and midline demand, but it’s not a maximal strength test or heavy barbell workout.
• Flexibility (2/10): Basic positions dominate: sit-up range, hinge for slams, and crawling shapes. Mobility demands are modest compared to squatting or overhead barbell movements.

Movements

• Sandbag Bear Crawl
• Kneeling Medicine Ball Slam
• Plate Sit-Up
• Row

Scaling Options

Scale to: 4 rounds total • 20/14 lb slam, 25/15 lb plate, 40/30 lb sandbag • Row 14/10 cal and/or 15 ft bodyweight bear crawl

Scaling Explanation

These options reduce total volume, loading, and monostructural demand while preserving the workout’s midline focus, odd-object feel, and steady aerobic pacing.

Intended Stimulus

A sustained, moderate-hard grind. Aim for smooth, mostly unbroken sets on slams and sit-ups, a consistent but uncomfortable rowing pace, and steady, controlled crawls. Transitions should be quick, with minimal chalk or water breaks. You should finish breathing heavy, core smoked, and forearms/shoulders pumped—but never redline in the early rounds.

Coach Insight

Pace the row at a repeatable pace from round one; think negative split in the last two rounds. Biggest tip: breathe and brace on every slam and sit-up—staying organized keeps you unbroken longer. Avoid sprinting early, sloppy sandbag positions, and long transitions. Set the bag, go immediately, and keep sets tight.

Benchmark Notes

Finish times provide targets from beginner to elite. If you’re over 24 minutes (L3), reduce load or volume. L5 (~18:30) assumes steady rowing, unbroken slams and sit-ups, and quick crawls with short transitions. Female targets are ~8% slower to reflect load and pace differences.

Modality Profile

About one-third is monostructural from the row. Weightlifting/odd-object work (slams and sandbag crawl) makes up the largest chunk, challenging grip and midline. Gymnastics is represented by weighted sit-ups, contributing a smaller but continuous core endurance element across five rounds.

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