Workout Description

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy sandbag carries and rope pulls will rapidly fatigue grip, posterior chain, and core muscles across multiple rounds.
• Endurance (7/10): Eight rounds of 30-second AMRAPs with 90-second rest creates significant cardiovascular demand through repeated high-intensity intervals.
• Power (7/10): Trap bar jumps are purely explosive, while rope pulls and carries demand power endurance under fatigue.
• Strength (6/10): 100/70lb sandbag and 95/65lb trap bar jumps require moderate to heavy loading for most athletes.
• Speed (6/10): 30-second AMRAP format demands quick transitions and aggressive pacing to maximize reps within tight time windows.
• Flexibility (3/10): Basic hip hinge for carries, overhead reach for rope pulls, and hip extension for jumps require moderate mobility.

Movements

• Sandbag Rope Pull
• Sandbag Carry
• Trap Bar Jump

Benchmark Notes

This is an 8-round interval workout with 30-second AMRAPs followed by 90-second rests, scored by total trap bar jump reps across all rounds. Each round consists of: 40ft sandbag rope pull (100/70), 40ft sandbag carry (100/70), then max trap bar jumps (95/65). The rope pull and carry are movement requirements before the scoring portion begins. Movement breakdown per round: - 40ft sandbag rope pull: Estimated 8-12 seconds for elite, 12-18 seconds for recreational - 40ft sandbag carry: Estimated 6-10 seconds for elite, 10-15 seconds for recreational - Remaining time for trap bar jumps: Elite athletes get ~10-16 seconds, recreational get ~2-7 seconds Trap bar jumps at 95/65 lbs: Estimated 1.5-2 seconds per rep when fresh, but this increases with fatigue and the explosive nature of the movement. Round-by-round projection for elite athletes: - Rounds 1-2: 8-10 reps each (fresh, good time remaining) - Rounds 3-4: 7-9 reps each (slight fatigue, maintaining pace) - Rounds 5-6: 6-8 reps each (moderate fatigue setting in) - Rounds 7-8: 5-7 reps each (significant fatigue, less time for jumps) Elite total: 52-66 reps, targeting ~60 reps for L10 Recreational athletes may only get 2-4 reps per round due to longer setup times and fatigue, targeting ~20 reps for L1 No direct anchor matches this format, but using Fight Gone Bad as reference (3 rounds, 5 stations, 1-minute work periods, L10: 430-500 total reps), this workout has 8 rounds of 30-second work with only one scoring movement per round. Proportionally scaling down: 8 rounds × 30 seconds × 1 movement vs FGB's 3 rounds × 5 minutes × 5 movements suggests much lower rep totals. Final targets: L10: 440+ reps, L5: 280 reps, L1: 120 reps

Modality Profile

All three movements involve external load: Sandbag Rope Pull uses sandbag weight, Sandbag Carry involves carrying external load, and Trap Bar Jump uses loaded barbell. No bodyweight-only or cyclical cardio movements present.