Workout Description
For time:150 ft Sandbag carry (bear hug – heavy
30 Burpees
100ft Sandbag carry (bear hug – heavy
20 Burpees
50ft Sandbag carry (bear hug – heavy
10 Burpees-Goal is to complete the carries without setting it down each time, so scale the weight down if necessary. This should be a fast effort in which you are incentivized to push the burpee pace. Try for completion in under 5 minutes, so start fast!
Why This Workout Is Hard
This workout combines moderate-heavy sandbag carries with burpees in a descending rep scheme, creating significant fatigue accumulation. The 280 total feet of carries demand grip endurance and core stability while fatigued. Burpees (60 total) spike heart rate between carries, preventing meaningful recovery. The 5-minute target forces aggressive pacing. Most average athletes will complete it, but many will need to scale sandbag weight, making this solidly Hard.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of burpees (60 total) combined with heavy sandbag carries demands substantial muscular endurance. Grip fatigue from carries compounds leg and core fatigue from burpees.
- Speed (8/10): For-time format with sub-5-minute target incentivizes fast burpee cycling and quick transitions. Emphasis on pace and minimal rest between movement blocks.
- Endurance (7/10): For-time format with sustained high intensity over 5-minute target creates significant cardiovascular demand. Continuous movement with minimal rest drives aerobic system hard throughout.
- Strength (6/10): Heavy sandbag carries require significant absolute strength to move load without setting down. Bear hug position demands core and upper back strength under fatigue.
- Power (6/10): Burpees are explosive movements requiring rapid ground-to-standing transitions. Sandbag carries are grinding efforts, creating mixed power and strength stimulus.
- Flexibility (3/10): Burpees require moderate shoulder and hip mobility. Sandbag carry demands basic torso stability but minimal extreme range of motion demands.
Movements
- Sandbag Carry
- Burpee
- BikeErg
Modality Profile
Workout contains 2 unique movements: Burpees (Gymnastics - bodyweight movement) and Sandbag carry (Weightlifting - external load movement). 50/50 split between modalities.
