Workout Description

Why This Workout Is Extremely Hard

13 rounds of heavy sandbag work (150/100 lb) creates brutal cumulative fatigue. Each round combines a loaded carry, strict pull-ups (no kip, grip already taxed), 16 over-shoulder tosses, and 15 squats — all with the same heavy implement. The sandbag's awkward load amplifies difficulty versus a barbell. Total volume is enormous: 1300m carry, 91 strict pull-ups, 208 tosses, 195 squats. Most average athletes will need significant scaling.

Benchmark Times for Tommy

• Elite: <48:00
• Advanced: 56:00-65:00
• Intermediate: 75:00-86:00
• Beginner: >153:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high muscular endurance demand across 13 rounds: 1300m of loaded carries, 91 strict pull-ups, 208 sandbag tosses, and 195 heavy squats. Grip, posterior chain, and leg stamina are severely taxed.
• Endurance (8/10): 13 rounds of heavy carries, pulls, tosses, and squats creates sustained cardiovascular demand over a long duration. The continuous loading with minimal rest keeps heart rate elevated throughout the workout.
• Strength (8/10): 150/100 lb sandbag loads are substantial for carries, tosses, and squats across 13 rounds. While not maximal effort lifts, the heavy loading demands significant strength to maintain movement quality under fatigue.
• Power (6/10): Sandbag over-the-shoulder tosses are inherently explosive movements requiring hip drive and full-body power generation. The heavy load amplifies the power demand, though fatigue across 13 rounds reduces peak output.
• Flexibility (4/10): Sandbag squats require adequate hip and ankle mobility, while over-the-shoulder tosses demand thoracic rotation and hip extension. Strict pull-ups need shoulder mobility. Demands are moderate but consistent throughout.
• Speed (3/10): The heavy loads and sheer volume make this a grinding, pacing-focused effort rather than a fast-cycling workout. Transitions matter, but sustainable pacing under load is the primary strategic concern.

Movements

• Sandbag Carry
• Sandbag Squat
• Sandbag Clean
• Strict Pull-Up

Scaling Options

Weight: Scale the sandbag to 100/70 lbs for intermediate athletes, or 75/55 lbs for newer athletes. The carry and squats are most affected by load, so prioritize getting the weight right there first. Pull-ups: Sub banded strict pull-ups, ring rows (3-4 second tempo), or inverted rows. Avoid kipping — this workout calls for strict. Volume: Reduce to 8-10 rounds if 13 rounds would push the workout beyond 90 minutes. Alternatively, reduce sandbag tosses to 10 and squats to 10 while keeping rounds at 13. Carry distance can be reduced to 50 meters (25 down and back) for athletes with mobility or space limitations. If no sandbag is available, substitute a heavy dumbbell or kettlebell farmer carry, dumbbell thrusters for squats, and dumbbell hang power cleans for tosses.

Scaling Explanation

Scale if you cannot complete the sandbag carry without setting the bag down more than once per 50-meter leg, or if your strict pull-up max is fewer than 5 unbroken reps. The goal is to keep moving — if you're standing over the bag for more than 20-30 seconds at a time, the load is too heavy. Technique is the absolute priority here: a 150 lb sandbag dropped on your lower back or a failed pull-up rep with a compromised shoulder can end your training week. Prioritize movement quality over Rx weight every time. Target completion time for Rx athletes is 60-80 minutes; scaled athletes should aim to finish in under 75 minutes. If you're projected to go beyond 90 minutes, reduce rounds or load. The 'boots and utes' option is for athletes with a tactical or military fitness goal — it adds authenticity and load but is not required to get the intended stimulus.

Intended Stimulus

This is a long-duration, heavy grind — expect 45-90+ minutes of sustained effort depending on fitness level. The stimulus is a true test of mental toughness, grip endurance, and raw strength-stamina under load. The sandbag is awkward and unforgiving, which is the point. This workout mimics the demands of military and tactical fitness — carrying heavy, uncomfortable loads while maintaining functional movement capacity. The primary challenge is mental: 13 rounds is a long time to stay focused and keep moving when your grip is shot, your shoulders are burning, and your legs feel like concrete. Energy demand is a long, steady engine with repeated strength efforts layered in. This is not a sprint — it's a war of attrition.

Coach Insight

Pace the first 3-4 rounds conservatively — this workout will punish athletes who go out hot. The sandbag carry sets the tone for each round; walk with purpose but don't run. Keep the bag high on the chest or over the shoulder to protect your lower back. For the strict pull-ups, break them early — 4/3 or 3/2/2 — to preserve your grip and shoulder integrity across all 13 rounds. Do NOT go to failure on pull-ups in early rounds. For sandbag over-the-shoulder tosses, use your hips aggressively — this is a hip hinge and hip extension movement, not a back lift. Load the hips, drive through, and let the bag travel. Alternate shoulders each rep to distribute fatigue. For sandbag squats, hug the bag tight to your chest, keep your chest up, and drive your knees out. The biggest mistake athletes make is letting the bag pull them forward into a good morning — fight that position every rep. Grip will be your limiting factor across all movements, so shake out your hands during transitions and during the carry whenever possible. Mentally, break the workout into thirds: rounds 1-4 are settling in, rounds 5-9 are the grind, rounds 10-13 are a fight. Boots and utes (boots and utility shorts/pants) add significant fatigue to the legs and overall load — factor that into your pacing if wearing them.

Benchmark Notes

13 rounds with a 150/100 lb sandbag: a 100 m carry, 7 strict pull-ups, 16 over-the-shoulder tosses and 15 squats. That is 208 heavy tosses and 195 heavy squats. L5 (86-99 min) takes about 7 minutes a round. L10 (under 48 min) holds about 3:40 a round.

Modality Profile

3 movements total: Strict Pull-Up (G), Sandbag Carry (W), Sandbag Squat (W). 1 gymnastics movement and 2 weightlifting movements (sandbag = external load). Result: G=33%, W=67%, M=0%.

Similar Workouts to Tommy

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

• Painstorm XXXIX (89% similar) - For Time From 0:00-5:00 complete: 10 x Bodyweight Back Squats as few sets/reps as you can with best ...
• Northrup (Crosscheck) (88% similar) - For Time Buy-In: 52 Wall Ball Shots (20/14 lb) Then, 31 Rounds of: 9 Dumbbell Box Step Overs (2x50/...
• Augie & Bear (88% similar) - For Time (with a Partner): Buy-In: 144 Box Step-Ups (24/20 in) (with a Weight Vest (20/15 lb)) The...
• Painstorm XXIX (88% similar) - For Time 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (Bodyweight) Push-Ups...
• Timothy Helton (88% similar) - For time as a 3-person team: 2,364-meter row Then, 10 rounds of: 49 wall-ball shots 26 pull-ups 200...
• Painstorm II (87% similar) - For time: 5 rounds of: 10 Cleans (60/40 kg) 15 Push-Ups Then, continue into: 400 m Run 20 Barbell A...
• Wes (87% similar) - For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jum...
• Harvell (87% similar) - 2 Rounds for Time (with a Partner) 11 Rope Climbs 200 meter Buddy Carry 33 Power Cleans (135/95 lb) ...

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