Workout Description

Why This Workout Is Very Hard

Heavy barbell squats and overhead squats at 135/95 require solid strength and mobility, followed by eight minutes of snatching under fatigue. The final sandbag bear-hug accumulation at 150/100 with mandatory push-ups and toes-to-bar on every break creates a high-volume, grip and trunk endurance grind that can stretch duration well beyond 40 minutes for many athletes.

Benchmark Times for Styles

• Elite: <35:00
• Advanced: 40:00-43:00
• Intermediate: 46:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition squats, extended snatch work, and repeated push-ups/toes-to-bar between sandbag attempts require muscular endurance of legs, trunk, and shoulders over a prolonged session.
• Strength (6/10): The barbell loads (135/95) and 150/100 lb sandbag demand meaningful absolute strength, especially for overhead stability and bracing under the bear hug.
• Endurance (6/10): Sustained effort across 20 minutes of fixed AMRAP work plus a long, variable bear-hug segment taxes aerobic capacity, though intensity fluctuates between barbell efforts and static holds.
• Power (5/10): Snatches emphasize explosive hip extension, but much of the session is controlled barbell cycling and static sandbag holding rather than pure power output.
• Flexibility (5/10): Overhead squats and snatches require solid shoulder, thoracic, and hip mobility to maintain stable, safe positions under fatigue.
• Speed (4/10): Short sprint elements exist in double-unders and barbell sets, but pacing and strategic rests dominate, especially during the bear-hug accumulation.

Movements

• Push-Up
• Sandbag Bear Hug Hold
• Back Squat
• Overhead Squat
• Snatch
• Toes-to-Bar
• Double-Under

Scaling Options

Scale to: Barbell 115/80 & Sandbag 120/80 • Barbell 95/65, 50 single-unders, 8 hanging knee raises, Sandbag 100/60 • Barbell 75/55 (front squats instead of OHS), 100 single-unders or 75 jumping jacks, incline push-ups, 60-sec DB/medball bear-hug hold between breaks

Scaling Explanation

These options reduce load, skill, and static-hold difficulty while preserving the workout’s structure: cyclical barbell work, moderate jump-rope volume, and a demanding odd-object hold with manageable penalty reps.

Intended Stimulus

Segment 1 should feel like steady barbell cycling with quick double-unders and limited rest. Segment 2 is controlled and repeatable snatch reps—small sets or quick singles. The sandbag is a mental grind: long, braced holds with minimal breaks. The goal is to minimize penalty rounds by organizing breathing and bracing to sustain longer bear-hug efforts.

Coach Insight

Open smooth and sustainable: unbroken or 2 sets on squats, relaxed wrists on the rope. Segment 2, pick a repeatable snatch pace—quick singles are fine. The one tip: plan your bear-hug splits. Commit to specific hold targets (e.g., 90-120 seconds) instead of breaking reactively. Avoid rushing into penalties. No sloppy OHS positions, no failed snatches, and don’t sprint the first hold only to crumble later.

Benchmark Notes

Benchmark is total time to finish all segments: two fixed 8-minute AMRAPs (with built-in rests) plus however long it takes to accumulate 8 minutes of sandbag holding, including push-up and toes-to-bar penalties after each break. Faster times indicate longer unbroken holds, efficient cycling, and fewer penalty breaks.

Modality Profile

Weightlifting dominates with back squats, overhead squats, snatches, and a prolonged sandbag hold. Gymnastics elements (push-ups and toes-to-bar) appear repeatedly as penalties and accumulate significantly if breaks are frequent. Monostructural work is limited to jump rope within the first AMRAP, contributing less total time than the barbell and sandbag.

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