Workout Description
For Time
320 meter Hill Sprint with Corn Sack (50/30 lb)
Time Cap: 8 minutes
Why This Workout Is Hard
Short time domain with a single, loaded hill sprint makes this a high-power, high-discomfort effort. Using 320 meters as work and an expected 4:00 finish for mid-level athletes yields a density near 80 units/min (60 points), moderate movement complexity (sandbag carry ≈ 40), and <5-minute time domain (60). Base score ≈ 54—solidly Hard. Volume is low, but intensity and terrain elevate the challenge.
Benchmark Times for Corn Sack Sprint
- Elite: <2:20
- Advanced: 2:40-3:00
- Intermediate: 3:30-4:00
- Beginner: >8:00
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Explosive, uphill acceleration with load. The demand is to produce force quickly and maintain output on a steep grade.
- Speed (8/10): A true sprint stimulus. Success depends on fast turnover, quick setup with the bag, and maintaining pace with minimal slowdowns.
- Stamina (5/10): Continuous carry taxes posterior chain, trunk, and grip for a few minutes without breaks. It’s sustained output, but the total volume is limited.
- Endurance (4/10): Primarily a short, anaerobic running effort. Heart rate spikes quickly, but the time under tension is brief, yielding moderate—not long—endurance demands.
- Strength (3/10): Requires enough strength to control a 50/30 lb odd object uphill, but absolute strength is not the limiter for most athletes.
- Flexibility (1/10): Basic positions: neutral spine, slight hip flexion to shoulder or bear-hug the bag. No extreme ranges of motion required.
Movements
- Hill Sprint With Corn Sack
Scaling Options
Scale to: 320 m flat with 35/20 lb • 240 m hill with 50/30 lb • 200 m flat with 35/20 lb
Scaling Explanation
These options maintain the sprint stimulus while adjusting load, distance, and grade so athletes keep running with minimal stops.
Intended Stimulus
Fast and intense. You should feel a hard, steady burn that ramps up quickly as the hill steepens. Think controlled aggression: lock the bag in, drive with powerful steps, and keep moving without stops. Finishing should feel like the last 200 meters of an all-out 800m run—deep breathing and legs on fire.
Coach Insight
Open strong but not reckless—build to near-max pace by one-third of the hill and hold. If you must back off, keep steps short and quick rather than stopping.
The one tip: lock the bag high and tight (front bear-hug or high shoulder) before you start—repositioning mid-hill is costly.
Avoid overstriding and rounding your back. Keep your chest up, elbows tight, and breathe through the brace.
Benchmark Notes
These finish-time levels range from time-cap (8:00) for beginners down to elite sprints near 2:20. Mid-level athletes should target 3:30–4:00 depending on hill grade and carry position. Faster times demand sustained running cadence, efficient bag position, and minimal slowing on the steepest section.
Modality Profile
This is a single movement, loaded run. The monostructural element (running cadence and breathing) dominates, while the external load and odd-object control provide a significant weightlifting component. No gymnastics movements are included.
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