Workout Description

Why This Workout Is Hard

The workout combines significant endurance demands (4km total biking) with strength and skill work. The deadlifts are moderately heavy and paired with technical HSPU, but the low rep scheme (2/7) provides some relief. However, the 28 wall balls create substantial leg fatigue that compounds across rounds, especially coming off the bike buy-in. The bike bookends make pacing crucial and prevent full recovery between rounds.

Benchmark Times for Sandra Bland

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Nearly 4km of biking bookends this workout, creating significant aerobic demand. The wall ball volume in the middle maintains elevated heart rate throughout.
• Stamina (7/10): High-rep wall balls combined with heavy deadlifts test local muscular endurance, particularly in legs and shoulders through varied movement patterns.
• Flexibility (7/10): Handstand push-ups require significant shoulder mobility, while deadlifts and wall balls demand hip flexibility and overhead position.
• Strength (6/10): 245/195 lb deadlifts represent significant loading, while handstand push-ups demand considerable upper body strength. Wall balls add volume at moderate load.
• Power (5/10): Wall balls require consistent power output, while deadlifts at this weight need force production. Biking portions are more endurance-focused.
• Speed (4/10): Moderate cycling speed required for wall balls, but heavy deadlifts and technical HSPU demand control over pure speed.

Movements

• Wall Ball
• Air Bike
• Deadlift
• Handstand Push-Up

Scaling Options

Bike: Reduce to 1000m/1500m portions. HSPU: Pike push-ups or box pike push-ups (elevated feet). Deadlifts: 185/135 lb or 65-75% of 1RM. Wall Balls: 14/10 lb ball, reduce target height 6-12", or reduce to 20 reps per round. For significant scaling needs: 2 rounds instead of 3, strict press from blocks for HSPU, wall ball to 8' target.

Scaling Explanation

Scale if unable to perform 3+ strict HSPUs, if deadlift working weight isn't under 75% 1RM, or if wall balls can't be done in sets of 10+. Priority is maintaining steady movement with good form - this isn't meant to be a sprint. Target time of 20-30 minutes. Scale load/volume to allow continuous work with brief rest periods. Athletes should finish bike portions feeling fresh enough to transition immediately to HSPUs.

Intended Stimulus

Moderate-to-long duration workout (20-30 minutes) targeting primarily oxidative energy system with glycolytic spikes. The bike bookends create aerobic demand while the couplet/triplet creates localized fatigue across multiple movement patterns. Primary challenge is maintaining consistent output while managing shoulder fatigue from HSPUs and wall balls.

Coach Insight

Break up the bike portions into 500m chunks at sustainable pace (70-80% effort). For the rounds: HSPU should be singles or doubles with quick reset. Break deadlifts into sets of 3-4 when fresh, singles when fatigued. Wall balls can be broken into sets of 10-12 early, switching to sets of 7-8 as fatigue accumulates. Common mistake is pushing too hard on first bike portion - treat it as a warm-up. Keep transitions under 10 seconds between movements. Watch for deteriorating deadlift form as shoulders fatigue from wall balls.

Benchmark Notes

Breaking down the workout components: 1. Buy-In Bike (1987m): - ~4-5 min for elite athletes - Moderate intensity to preserve energy - Base: 240-300 sec 2. Main Work (3 rounds): Per round: - HSPU: 2 reps × 8-12 sec = 16-24 sec - Deadlift (245/195): 7 reps × 3 sec = 21 sec - Wall Ball: 28 reps × 2.5 sec = 70 sec - Transitions: 10-15 sec Total per round: ~120 sec fresh Round multipliers: R1: 120 sec R2: 132 sec (1.1x fatigue) R3: 144 sec (1.2x fatigue) Total main work: ~396 sec 3. Cash-Out Bike (2015m): - Similar to buy-in but with accumulated fatigue - 1.2x multiplier - ~300-360 sec Total workout: - Elite (L10): 14-15 min - Intermediate (L5): 20-22 min - Beginner (L1): 28-30 min Using Kelly as primary anchor (5 rounds of running + high-rep movements) and scaling down for 3 rounds but accounting for longer cardio portions. Final targets: Male: L10: 14:00 (840 sec) L5: 20:00 (1200 sec) L1: 30:00 (1800 sec) Female: L10: 16:00 (960 sec) L5: 22:00 (1320 sec) L1: 32:00 (1920 sec)

Modality Profile

4 total movements: Bike (M), Handstand Push-Up (G), Deadlift (W), Wall Ball (W). 1 gymnastics movement (HSPU), 1 monostructural movement (Bike), and 2 weightlifting movements (Deadlift and Wall Ball). 1/4=25% for G and M, 2/4=50% for W.

Similar Workouts to Sandra Bland

If you enjoy Sandra Bland, you might also like these similar CrossFit WODs:

• Kelly Brown (83% similar) - 5 Rounds for Time 440 meter Row 10 Box Jumps (30/24 in) 10 Deadlifts (275/185 lb) 10 Wall Ball Shots...
• Scott Davidson (83% similar) - For Time 800 meter Run 10 Deadlifts (225/155 lb) 600 meter Run 20 Back Squats (225/155 lb) 400 meter...
• Brutus (82% similar) - For Time 1-2-3-4-5-6-7-8-9-10 reps of: Hang Power Cleans (40% BW) Overhead Squats (40% BW) Ring Dips...
• Ski Bells (82% similar) - For Time 40 Kettlebell Snatches (24/20 kg) 20 calorie Ski 40 Kettlebell Goblet Squats (24/20 kg) 20 ...
• The Six (82% similar) - 6 Rounds for Time 600 meter Run 6 Power Cleans (80/50 kg) 6 Box Jumps (30/24 in) 6 Kettlebell Swings...
• The 17th (82% similar) - AMRAP (with a Partner) in 17 minutes 17 Burpees 17 Front Squats (115/75 lb) 17 Deadlifts (115/75 lb)...
• McFlurry (82% similar) - For Time 400 meter Run 21 Cleans (185/135 lb) 21 Pull-Ups 400 meter Run 15 Dumbbell Thrusters (50/35...
• The 2020 (82% similar) - AMRAP in 20 minutes 20 Wall Ball Shots (20/14 lb) 20 American Kettlebell Swings (53/35 lb) 20 Box Ju...

These WODs similar to Sandra Bland share comparable training demands, time domains, and movement patterns.