Workout Description
For time, 3 rounds:
50 m Sandbag Walk (70/53 lb)
50 m Sandbag Sprint (70/53 lb)
10 m Bear Crawl
5 Single-Arm Kettlebell Swing, Clean, Front Squat, Push Press (each arm) (53/35 lb)
10 m Bear Crawl
Wear a 20 lb Weight Vest
Why This Workout Is Hard
A weighted-vest odd-object piece with 300 m of sandbag carries, 60 m of bear crawls, and 30 single-arm KB complex reps. The complex demands coordination, midline control, and unilateral strength while carries elevate heart rate and breathing. Expect 12–20 minutes for most, with significant grip, trunk, and shoulder fatigue but no high-skill gymnastics. Overall load and density make it hard.
Benchmark Times for Russ
- Elite: <12:00
- Advanced: 13:00-14:00
- Intermediate: 15:00-16:00
- Beginner: >24:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Repeated carries and the 4-part KB complex tax shoulders, grip, and midline across 3 rounds without full recovery.
- Power (6/10): KB push presses and sprint-style carries reward crisp, explosive efforts, though fatigue tempers pure power output.
- Strength (5/10): Loads are moderate but challenging with a vest and odd objects, requiring bracing and unilateral strength rather than max force.
- Speed (5/10): Transitions are frequent and carries invite fast movement, but object management and bracing limit true cycling speed.
- Endurance (5/10): Short carries and crawls keep heart rate high, but overall time domain sits around 12–20 minutes, emphasizing mixed-modal aerobic work.
- Flexibility (4/10): Front-rack squat and overhead positions need reasonable mobility, but no extreme range-of-motion demands.
Scaling Options
Scale to: Sandbag 50/35 lb and KB 35/26 lb (vest 14/10 lb) • Reduce to 30 m walk + 30 m sprint and 3 reps/arm on the complex • Substitute DB for KB and farmer carry for sandbag
Scaling Explanation
These options preserve the odd-object stimulus, unilateral pattern, and continuous movement while adjusting load and volume to maintain intent and finish within the time cap.
Intended Stimulus
Gritty, sustained effort with elevated breathing from start to finish. Carries should feel urgent but controlled. The kettlebell complex should be done in steady unbroken sets per arm with small transitions. Midline, shoulders, and grip are under constant tension, but you should keep moving without long rests. Aim for smooth, deliberate pacing across all three rounds.
Coach Insight
Open fast-but-sustainable on the first 50 m walk and accelerate on the 50 m sprint. Breathe and brace deliberately under the bag.
Do the KB complex unbroken on each arm; quick reset between arms. Treat both bear crawls as active recovery while staying tight.
Big mistake: over-sprinting the first round and redlining. Keep the bag high, avoid soft midline, and don’t rush sloppy cleans.
Benchmark Notes
Times are listed from slowest to fastest. If you finish around 16 minutes, you’re near L5. Newer athletes might approach the 24-minute cap, while advanced athletes can push 12–14 minutes. Use these targets to choose loads and distances that keep you moving with minimal long breaks.
Modality Profile
Weightlifting dominates due to sandbag carries and the single-arm kettlebell complex. Gymnastics is present in the bear crawls. There’s minimal monostructural work; the ‘sprint’ is still a loaded carry, not traditional running or rowing, so the emphasis stays on external-object handling.
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