Workout Description

Why This Workout Is Very Hard

Short, aggressive sprint with high heart rate from the bike, relentless pacing on burpee box jump-overs, and a heavy odd-object finish. The 150/100 lb sandbag demands explosive hip extension and strong bracing under fatigue. With a 6-minute cap, athletes must push near redline and manage minimal rest, elevating complexity and intensity.

Benchmark Times for Regionals 17.5

• Elite: <3:30
• Advanced: 4:00-4:30
• Intermediate: 4:45-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Explosive hip extension drives the sandbag clean, while high-output biking rewards peak power and fast recoveries between reps.
• Speed (8/10): Transition speed and quick but sustainable burpee cadence determine separation. Efficient singles on the sandbag keep overall pace high.
• Endurance (6/10): Bike calories and fast BBJO demand strong aerobic power for 3–6 minutes. Athletes must buffer lactate while keeping breathing under control in a sustained sprint.
• Stamina (5/10): Burpees and repeated sandbag singles tax whole-body muscular endurance, especially posterior chain and trunk under constant fatigue without long breaks.
• Strength (5/10): Heavy sandbag cleans require solid posterior-chain strength and bracing to move a non-rigid load efficiently when tired.
• Flexibility (2/10): Basic mobility requirements: hip/knee flexion for burpees and box landings, and front-load positions on the sandbag. No advanced ranges required.

Movements

• Assault Bike
• Burpee Box Jump-Over
• Sandbag Clean

Scaling Options

Scale to: 20/15 cal bike, 20 BBJO (20/16 in), 10 sandbag cleans (100/70) • 25/20 cal bike, 20 box step-over burpees, 10 sandbag cleans (125/80) • 30/25 cal bike, 15 BBJO, 8 sandbag cleans (150/100)

Scaling Explanation

These options preserve the sprint stimulus by adjusting output (calories), height/step-overs, and load/reps so athletes keep moving fast and finish near the intended time window.

Intended Stimulus

Fast and intense sprint that spikes your heart rate on the bike, keeps you moving steadily on burpee box jump-overs, and finishes with powerful, efficient sandbag singles. You should feel urgency from start to finish, with composure in transitions and deliberate breathing. The last 10 cleans should be challenging but continuous with minimal pauses.

Coach Insight

Pace the bike just below blow-up—finish with legs burning but still able to move the first few burpees smoothly. One tip: Commit to quick, controlled singles on the sandbag. Grip, breathe, set hips, explode—repeat. Avoid sloppy box footwork, long pauses before sandbag reps, and redlining in the first 20 bike calories.

Benchmark Notes

Times descend from cap-outs to elite sprint finishes. Hitting under 5 minutes is solid; sub-4 is advanced; near 3–3:30 is elite. If you routinely time-cap, scale load or calories to keep the stimulus fast and unbroken singles on the sandbag.

Modality Profile

About 40% of work comes from the monostructural bike sprint, 30% from gymnastics via burpee box jump-overs, and 30% from weightlifting with heavy sandbag cleans. Time spent typically skews to the bike early and the sandbag under fatigue late.

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