Workout Description

Why This Workout Is Extremely Hard

This workout is brutally punishing due to the penalty structure: any rest triggers a 200m sandbag shoulder carry, effectively eliminating recovery. The volume is massive — 304 sandbag squats, 75 T push-ups with a sandbag, 75 push-and-chase reps, plus 302 double-unders — all with a loaded sandbag. The penalty mechanic forces continuous effort or adds even more work, creating a relentless accumulation of fatigue across grip, legs, shoulders, and lungs simultaneously.

Benchmark Times for McLochlin

• Elite: <19:00
• Advanced: 22:00-25:30
• Intermediate: 31:30-40:00
• Beginner: >105:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Over 300 sandbag squats, 75 push-ups, 75 push-and-chase reps, 302 double-unders, plus penalty carries create extreme muscular endurance demands across legs, shoulders, and core over a very high total rep count.
• Endurance (8/10): The massive volume of double-unders, sandbag carries, and continuous movement creates sustained cardiovascular demand. The penalty carries for resting further punish any aerobic breakdown, keeping heart rate elevated throughout.
• Speed (5/10): Pacing is critical given the penalty carry structure — going too fast risks burnout, too slow accumulates carry penalties. Efficient double-under cycling and transition management are key strategic elements.
• Strength (5/10): The 50/20 lb sandbag provides moderate loading across squats, carries, and push-ups. Not maximal strength work, but the load is meaningful enough to create fatigue and require force production throughout.
• Flexibility (4/10): Sandbag squats require adequate hip and ankle mobility, while T push-ups demand thoracic rotation. Overall mobility demands are moderate but not extreme, with basic positions dominating the workout.
• Power (3/10): Double-unders require some wrist and calf power, and push-and-chase has a brief explosive element, but the workout is predominantly a grinding endurance effort rather than an explosive power-focused stimulus.

Movements

• Sandbag Carry
• Push-Up
• Sandbag Bear Crawl
• Sandbag Squat
• Double-Under

Scaling Options

Double-Unders: Sub 200-250 single-unders per set, or 75-100 attempts with practice. Sandbag weight: Scale to 35/15 lb for intermediate athletes, or 20/10 lb for beginners. Sandbag push and chase: Reduce to 50 reps or sub a 50m sandbag drag if space is limited. Sandbag squats: Reduce each set to 100 reps (200 total) for intermediate, or 75 reps per set for beginners. T push-ups with sandbag: Sub standard push-ups with hands on sandbag, or knee push-ups with sandbag if needed; reduce to 50 reps. Rest penalty: Scale the carry to 100m if 200m significantly disrupts workout flow, or reduce sandbag carry weight. Volume cap: Consider capping total workout time at 40 minutes for newer athletes and logging where they finished.

Scaling Explanation

Scale if you cannot complete at least 30 unbroken double-unders, cannot perform a bodyweight squat with good depth and control, or if the Rx sandbag weight causes you to break every set after 5-10 reps. The goal is to keep moving — if the rest penalty is being triggered every 10-15 reps, the load or volume is too high and the intended stimulus is lost. Prioritize movement quality over load, especially on T push-ups where shoulder and core integrity matter. Athletes should aim to finish in the 30-45 minute window; if projected time exceeds 55+ minutes, reduce volume or weight. The mental challenge of managing rest penalties is the heart of this workout — scaling should preserve that decision-making element while keeping athletes moving safely.

Intended Stimulus

This is a long, grinding effort designed to test mental toughness, muscular endurance, and pacing discipline. Expect a 30-50+ minute time domain depending on fitness level. The energy demand is a sustained aerobic grind with repeated bouts of muscular fatigue — think long steady engine with moments of strength taxation. The primary challenge here is mental: the penalty for resting (200m sandbag shoulder carry) forces athletes to make strategic decisions about when to break movements and whether it's worth the cost. The workout rewards athletes who can stay moving consistently over those who go hard and crash.

Coach Insight

The rest penalty is the entire game here — every time you put the sandbag down, you owe 200m on your shoulder. Strategy starts before the first rep. On the buy-in double-unders (151 reps), find a smooth, sustainable rhythm — don't sprint and blow up your calves before touching the sandbag. For the sandbag push and chase (75 reps), stay low and aggressive but control your breathing; this is a full-body movement that spikes heart rate fast. On the 152 sandbag squats, break these into large sets early — think 30-25-25-20-20-15-17 — and rest only when you have a plan to keep moving. The T push-ups with sandbag demand shoulder stability and core tension; keep your hips flat and don't let fatigue turn these into wormy reps. The second set of 152 squats will be the hardest mental moment — your legs are cooked and the buy-out is looming. Biggest mistake: resting too casually and accumulating multiple 200m carries that eat your clock. Treat every set-down as a deliberate choice, not a reaction to pain. Grip the sandbag firmly during carries and alternate shoulders to manage fatigue.

Benchmark Notes

The primary limiters are the massive volume of sandbag squats (304 total at 50 lb), T push-ups with sandbag, and the penalty 200m sandbag shoulder carries every time an athlete rests — which punishes anyone who breaks sets frequently. L5 (~45 min) assumes moderate cycling with several rest penalties adding ~8-10 min total, plus two sets of 151 double-unders bookending the work.

Modality Profile

4 movements total: Double-Under (G), Push-Up to T (G), Sandbag Squat (W), Sandbag Carry (W). 2 Gymnastics and 2 Weightlifting movements = 50/50 split.

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