Workout Description

Why This Workout Is Easy

This is a team relay with built-in rest periods - while one partner works, the other recovers completely. The bike calories are light, and sandbag carries are moderate intensity but short distance. The 16-minute time cap provides ample time without creating pressure. The alternating work structure prevents fatigue accumulation, making this accessible for average CrossFitters despite the sandbag component.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Relay format demands quick transitions and high intensity efforts to maximize team performance within time cap.
• Endurance (7/10): 16-minute relay with bike calories creates significant cardiovascular demand, though broken up by partner rest periods.
• Stamina (6/10): Sandbag carries and pulls will challenge grip and posterior chain endurance, especially with repeated efforts over 16 minutes.
• Strength (4/10): Sandbag carries and backward pulls require moderate strength, but not maximal loading or heavy resistance.
• Flexibility (3/10): Backward sandbag pull requires hip hinge mobility and posterior chain flexibility for proper positioning.
• Power (2/10): Bike calories may have some power component, but carries and pulls are primarily strength endurance movements.

Movements

• Sandbag Carry
• Sandbag Drag
• Bike

Benchmark Notes

This is a 16-minute AMRAP relay workout for teams of 2, with each partner alternating complete rounds of: 10/7 Cal Bike + 40ft Sandbag Carry + 40ft Sandbag Backward Pull. I'll analyze this by breaking down individual round times and applying team dynamics. Movement Analysis per Round: - 10/7 Cal Bike: Elite 15-20 sec, Intermediate 25-35 sec, Recreational 40-50 sec - 40ft Sandbag Carry (moderate load ~50-70lb): Elite 8-12 sec, Intermediate 15-20 sec, Recreational 25-30 sec - 40ft Sandbag Backward Pull: Elite 12-18 sec, Intermediate 20-30 sec, Recreational 35-45 sec - Transitions between movements: 3-8 sec total per round Total Round Times: - Elite: 38-58 sec per round - Intermediate: 63-93 sec per round - Recreational: 103-133 sec per round Team Relay Dynamics: Since partners alternate, each athlete gets rest while their partner works. This significantly reduces fatigue compared to individual AMRAPs. However, there's transition time between partners (5-15 sec) and potential bottlenecks at equipment. Effective work ratios: - Elite teams: ~50 sec average per round with partner transitions - Intermediate teams: ~75 sec average per round - Recreational teams: ~115 sec average per round 16-minute capacity: - L10 (Elite): 16 min ÷ 50 sec = ~19.2 rounds → 7+ rounds - L5 (Intermediate): 16 min ÷ 75 sec = ~12.8 rounds → 5+ rounds - L1 (Recreational): 16 min ÷ 115 sec = ~8.3 rounds → 2-3 rounds No direct anchor matches this team relay format, but I can reference Cindy (AMRAP 20 individual) as a baseline. Cindy sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. This workout is 4 minutes shorter but has partner rest, making it roughly equivalent intensity. Adjusting for 16-minute duration and team format: - L10: 6.8-7.2 rounds - L5: 4.8-5.2 rounds - L1: 2.5-3.0 rounds Final Targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Bike is monostructural cardio (M). Sandbag Carry and Sandbag Drag are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.