Workout Description

Why This Workout Is Hard

The 100/70lb sandbag creates significant loading across all movements with no built-in rest. The 400m carry taxes grip and posterior chain, immediately followed by 20 back squats under fatigue, then wall walks requiring shoulder stability after being compromised. Three rounds amplify cumulative fatigue. The continuous nature and heavy implement make this challenging for average athletes, though the movements themselves are fundamental skills.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sandbag squats combined with sustained carries will heavily tax muscular endurance, especially posterior chain and core.
• Endurance (7/10): Three rounds of continuous work with heavy carries and squats creates significant cardiovascular demand and aerobic stress throughout.
• Strength (6/10): 100/70lb sandbag requires moderate strength for carries and squats, though not maximal loads for most athletes.
• Flexibility (4/10): Wall walks demand shoulder and thoracic mobility, while sandbag squats require adequate hip and ankle range of motion.
• Speed (3/10): Limited cycling speed due to heavy sandbag and technical wall walks; more about steady pacing than rapid transitions.
• Power (2/10): Primarily grinding movements with minimal explosive demands; wall walks and carries are controlled, strength-endurance based movements.

Movements

• Sandbag Carry
• Wall Walk
• Sandbag Back Squat

Benchmark Notes

This workout combines heavy sandbag carries, squats, and wall walks across 3 rounds. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 400m Sandbag Carry (100/70): This is significantly heavier than typical carries. A 400m run takes 75-120 sec fresh, but carrying 100lb will slow this dramatically. Estimate 180-240 sec per round fresh. - 20 Sandbag Back Squats (100/70): With the sandbag already fatigued from carries, these will be slow. Estimate 2-3 sec per rep = 40-60 sec per round. - 10 Wall Walks: These are highly demanding gymnastics movements. Fresh estimate 8-12 sec per rep = 80-120 sec per round. Round-by-Round Breakdown: Round 1 (Fresh): 180+40+80 = 300 sec (elite) to 240+60+120 = 420 sec (novice) Round 2 (1.2x fatigue): 216+48+96 = 360 sec (elite) to 288+72+144 = 504 sec (novice) Round 3 (1.3x fatigue): 234+52+104 = 390 sec (elite) to 312+78+156 = 546 sec (novice) Transitions: Add 10-15 sec between movements per round = 60-90 sec total Set breaks: Wall walks and carries will require breaks, add 60-120 sec Total Time Estimates: Elite (L10): 300+360+390+60+60 = 1170 sec, but sandbag work is exceptionally demanding, so adjust to 840-960 sec Novice (L1): 420+504+546+90+120 = 1680 sec, adjust to 1800-2100 sec for the demanding nature This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec and L1: 1800-2100 sec. However, this workout is only 3 rounds but with much heavier loading and more demanding movements (wall walks vs wall balls, sandbag vs bodyweight). The sandbag carry at 100lb is particularly brutal. Adjusting from Kelly anchor: 3 rounds vs 5 rounds suggests 60% of Kelly's time, but the increased difficulty (100lb sandbag, wall walks) adds 40-50% back. Net result: similar to Kelly's times. Final targets: L10: 840-960 sec, L5: 1200-1320 sec, L1: 1800-2100 sec