Workout Description

Why This Workout Is Hard

The 100/70lb sandbag bear hug squats create significant leg and core fatigue that directly impacts the toes-to-bar performance. The alternating pattern between T2B sets prevents grip recovery while legs remain fatigued from squats. Push-ups become much harder with accumulated shoulder fatigue. The continuous nature with no built-in rest and movement interference between lower body strength, grip endurance, and gymnastics skills creates substantial difficulty for average athletes.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sandbag squats (60 total) and push-ups (60 total) will heavily tax muscular endurance in legs, core, and upper body.
• Endurance (7/10): Three rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the heavy sandbag squats driving heart rate up.
• Strength (6/10): 100/70lb sandbag bear hug squats require significant absolute strength, while toes to bar and push-ups demand good relative strength.
• Speed (5/10): For-time format encourages steady pacing and efficient transitions, though heavy sandbag will naturally slow movement speed and create bottlenecks.
• Flexibility (4/10): Toes to bar demands good shoulder and hip flexibility, while bear hug position requires thoracic mobility and ankle range of motion.
• Power (2/10): Minimal explosive movement; sandbag squats are grinding strength work, toes to bar has some kipping potential but limited power demand overall.

Movements

• Push-Up
• Sandbag Squat
• Toes-to-Bar

Benchmark Notes

This workout consists of 3 rounds of: 20 Sandbag Bear Hug Squats (100/70), 10 Toes to Bar, 20 Push Ups, 10 Toes to Bar. Movement breakdown: Sandbag Bear Hug Squats are similar to front squats but with awkward loading - estimate 2.5-3 sec per rep fresh. Toes to Bar: 1.5-2.5 sec per rep. Push Ups: 1-1.5 sec per rep. Round 1 (fresh): 20 sandbag squats at 2.5 sec = 50 sec, 10 T2B at 2 sec = 20 sec, 20 push ups at 1.2 sec = 24 sec, 10 T2B at 2 sec = 20 sec, transitions 10 sec = 124 sec total. Round 2 (1.15x fatigue): Sandbag squats 58 sec, T2B 23 sec, push ups 28 sec, T2B 23 sec, transitions 12 sec = 144 sec. Round 3 (1.3x fatigue): Sandbag squats 65 sec, T2B 26 sec, push ups 31 sec, T2B 26 sec, transitions 15 sec = 163 sec. Total estimated time: 431 sec (7:11). This is most similar to a medium-duration chipper with mixed modalities. Using Helen as an anchor (3 rounds, 7:30-8:30 for L10), but this workout is more strength/gymnastics focused with less cardio, so slightly faster. L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00). Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

2 out of 3 movements are gymnastics (Toes-to-Bar, Push-Up), 1 out of 3 is weightlifting (Sandbag Squat), no monostructural movements