Workout Description

Why This Workout Is Very Hard

Large descending ladder (84 front squats and 84 bar-facing burpees) paired with seven 200 m heavy sandbag carries drives high total volume and time-under-tension. The barbell load is moderate for cycling, but the odd-object carries accumulate fatigue and elevate heart rate. Expect 25–40 minutes for most, demanding steady pacing, trunk endurance, and mental resilience.

Benchmark Times for Larry

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps on front squats and burpees plus prolonged carries tax muscular endurance of legs, hips, and trunk across a long time domain.
• Endurance (6/10): Seven 200 m carries and sustained burpee pacing create a long aerobic effort. Athletes must breathe rhythmically and manage heart rate to avoid redlining during the later rounds.
• Strength (5/10): Moderate barbell loading and heavy odd-object carries demand bracing and midline strength, but do not approach maximal lifting thresholds.
• Speed (4/10): Quick transitions and consistent burpee rhythm help, but the heavy carries constrain overall speed and require deliberate pacing.
• Power (4/10): There’s limited need for maximal explosiveness. Efficiency matters more than peak power, with steady barbell cycling and deliberate carries.
• Flexibility (3/10): Front rack mobility and squat depth are required, especially under fatigue. However, ranges are standard and not extreme.

Scaling Options

Scale to: 95/65 lb front squats & 60/40 lb sandbag • 150 m sandbag carry each round • 15-12-9-6-3 reps

Scaling Explanation

These options keep the triplet structure and intended time domain while reducing load and total volume so athletes can maintain steady movement and minimize excessive rest.

Intended Stimulus

A long grinder with a steady engine and unbroken or near-unbroken barbell sets early. Burpees should be smooth, not sprinted, to protect the carry pacing. The sandbag carry is the limiter—move deliberately, breathe through the belly, and prevent long breaks. Aim for consistent round times rather than big early surges.

Coach Insight

Open at 80–85% effort. Break front squats once at most in early rounds; singles aren’t efficient. Keep burpees at a sustainable cadence you can hold across all rounds. Big tip: Treat every carry like technique work—hips under the bag, short steps, nose-breath when possible, and no standing still. Avoid rushing the first 21/18, sloppy front rack positions, and setting the sandbag down more than once per carry.

Benchmark Notes

Use these time tiers to gauge pacing and scaling. If you’re likely over the L1 time, reduce load/volume. L5 (about 33:00) indicates solid capacity with steady barbell cycling and controlled carries. Elites can finish near 25:00 by minimizing breaks and moving the sandbag efficiently.

Modality Profile

Burpees provide the gymnastics component, while the front squats and loaded carries dominate the weightlifting domain. The sandbag carry is a loaded task rather than pure monostructural work, so the monostructural portion is effectively zero despite significant locomotion time.

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