Workout Description

Why This Workout Is Hard

Estimated finish 38–45 minutes for most. Work density uses 1 rep per 5 m for the carry (80 reps) at a moderate load factor, yielding ~34 units/min → 40 points. Movement complexity averages near-moderate (~35). Time domain is 30+ min → 75. Base ≈ 49, then heavy loaded-volume modifier (200+ loaded reps) ×1.1 → ~54, mapping to Hard.

Benchmark Times for Collin

• Elite: <30:00
• Advanced: 32:00-34:00
• Intermediate: 36:00-38:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total repetitions and repeated bouts under fatigue require sustained muscular endurance in shoulders, posterior chain, and calves across six grinding rounds.
• Endurance (7/10): Long, repetitive carries dominate pacing and breathing for 30–45 minutes, demanding steady aerobic output and heart-rate control rather than short sprints.
• Power (5/10): Box jumps and crisp push presses reward pop and timing, but long carries and volume temper peak explosiveness.
• Strength (4/10): Moderate barbell loads and a loaded carry challenge strength repeatedly but never approach true max-effort lifting demands.
• Speed (3/10): Pacing matters more than cycling speed; transitions are deliberate and sustainable rather than sprint-like.
• Flexibility (2/10): Standard ranges of motion—no demanding overhead mobility or deep positions beyond normal jumping and front-rack mechanics.

Scaling Options

Scale to: 5 rounds or 300 m carries • 35/25 lb sandbag, 95/65 lb push press, 75/55 lb SDLHP, 20/16 in box • Step-ups and single DB push press (40/25 lb) with 200 m carry

Scaling Explanation

Reduces distance, load, and impact to preserve the long, steady grind stimulus while keeping movement patterns and round flow intact.

Intended Stimulus

A steady, grindy For Time effort. The sandbag carry should feel like controlled suffering—move continuously without long stops. Barbell sets are small enough to stay unbroken or in quick 2 sets. Keep box jumps rhythmic. The goal is relentless forward progress with minimal rest, not redline sprints.

Coach Insight

Pace the carries—short, purposeful steps and planned quick hand switches. Treat every round like an even split. Keep transitions tidy. 10 seconds saved per station is huge over six rounds. Your one big tip: lock in a sustainable carry pace early. Blowing up on Round 2 ruins everything. Avoid sloppy reps: press with legs, not arms only; keep SDLHP close and vertical; land soft on box jumps.

Benchmark Notes

Use these finish-time tiers to gauge performance from beginner (L1) to elite (L9). If you’re near or over the time cap, scale to keep moving. Intermediate athletes should target 36–40 minutes; advanced push closer to 30–34 minutes while holding consistent carries and unbroken or near-unbroken barbell sets.

Modality Profile

The 400 m sandbag carry is the time hog in each round, so monostructural work dominates. Weightlifting comes from push presses and sumo deadlift high pulls. Box jumps contribute a smaller bodyweight/gymnastics element, mainly affecting breathing and rhythm rather than total time.

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