Workout Description

Why This Workout Is Medium

This workout combines moderate loading (120# sandbag), fundamental movements, and manageable volume across 5 rounds. The 120# sandbag OTS is challenging but not maximal, pushups on sandbag add instability but remain accessible, and double-unders provide a skill element. The continuous structure creates fatigue accumulation, but the rep scheme (10-10-20 per round) allows athletes to maintain pace. Most average CrossFitters complete as prescribed with some scaling on double-unders or pushup modifications.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty sandbag over-the-shoulder reps, fifty push-ups, and one hundred double-unders across five rounds create significant muscular endurance demands, particularly for shoulders, chest, and grip.
• Endurance (6/10): Five rounds of moderate-intensity work with double-unders elevates heart rate and demands sustained cardiovascular output. The continuous nature without extended rest periods challenges aerobic capacity moderately.
• Speed (6/10): The workout format encourages steady pacing across five rounds. Double-unders demand quick cycling. Transitions between movements are minimal. Consistent pace and quick rep cycling are important.
• Strength (5/10): The 120-pound sandbag over-the-shoulder movement requires moderate force production. Push-ups on an unstable surface add difficulty, but loads are submaximal and repetitive rather than heavy.
• Power (4/10): Double-unders demand explosive calf and wrist power. Sandbag OTS requires some explosive hip extension. Push-ups are controlled. Mixed power demands with significant strength-endurance components.
• Flexibility (3/10): Sandbag OTS requires shoulder mobility and hip extension. Push-ups demand shoulder and thoracic mobility. Double-unders require basic ankle and wrist mobility. Overall demands are moderate.

Movements

• Push-Up
• Sandbag Clean
• Double-Under

Modality Profile

Workout contains 3 unique movements: Sandbag Over-The-Shoulder (W), Push-ups on Sandbag (G - bodyweight movement performed on sandbag), and Double-Unders (G - jump rope skill). Push-ups = Gymnastics, Double-Unders = Gymnastics, SB OTS = Weightlifting. Distribution: 2 Gymnastics movements, 1 Weightlifting movement = 67% G, 33% W.