Workout Description

Why This Workout Is Medium

While the 100/70lb sandbag is moderately heavy, the partner relay format provides built-in recovery between rounds. The 40ft carries are manageable distances, and 5 toes-to-bar is low volume. The 15-minute time cap prevents excessive fatigue accumulation. Most average CrossFitters can handle this loading and movement pattern with adequate rest periods, though the sandbag weight may require some scaling for smaller athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy sandbag carries and rope pulls combined with toes to bar will heavily tax grip strength and core stamina over multiple rounds.
• Endurance (7/10): 15-minute AMRAP with partner relay format creates sustained cardiovascular demand, though brief rest periods during partner transitions provide some recovery.
• Strength (6/10): 100/70lb sandbag requires significant strength for both rope pulling and carrying, though not maximal loads for most athletes.
• Speed (6/10): Partner relay format emphasizes quick transitions and maintaining pace, with rest periods allowing for higher intensity bursts.
• Flexibility (4/10): Toes to bar demands good shoulder and hip flexibility, while sandbag movements require moderate mobility for proper positioning.
• Power (2/10): Primarily strength-endurance focused with minimal explosive demands; sandbag movements are more grind than explosive.

Movements

• Sandbag Carry
• Toes-to-Bar
• Sandbag Rope Pull

Benchmark Notes

This is a 15-minute AMRAP partner relay with sandbag rope pulls, toes to bar, and sandbag carries. I'll analyze this by breaking down each movement and accounting for partner transitions. Movement Analysis: - 40ft Sandbag Rope Pull (100/70): This is a heavy, grip-intensive movement requiring technique. Estimate 15-25 seconds for elite athletes, 25-40 seconds for intermediate, 40-60 seconds for beginners - 5 Toes to Bar: Standard gymnastics movement, 8-15 seconds depending on skill level - 40ft Sandbag Carry (100/70): Heavy carry, 8-15 seconds for elite, 15-25 seconds for intermediate, 25-40 seconds for beginners Partner Relay Factor: Each partner completes the full sequence before tagging. Transition time between partners adds 5-10 seconds per handoff. Round Breakdown: - Elite round time: 15+8+8+8 = 39 seconds per person, ~45 seconds with transitions = 1.5 minutes per team round - Intermediate round time: 30+12+18+12 = 72 seconds per person, ~85 seconds with transitions = 2.8 minutes per team round - Beginner round time: 50+15+35+15 = 115 seconds per person, ~135 seconds with transitions = 4.5 minutes per team round Fatigue Considerations: The heavy sandbag work will cause significant grip and posterior chain fatigue. By round 5-6, expect 20-30% slower times. The relay format provides some recovery time. 15-Minute Projections: - L10 (Elite): 10+ rounds (900 seconds / 90 seconds per round) - L5 (Intermediate): 6 rounds (900 seconds / 150 seconds per round) - L1 (Beginner): 3.5 rounds (900 seconds / 257 seconds per round) This workout doesn't match any classic anchors exactly, but the partner relay format with heavy implements is similar to team-based strength endurance workouts. The sandbag loading is significant (100/70) which will limit round counts compared to bodyweight movements. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Toes-to-Bar is gymnastics (bodyweight). Sandbag Rope Pull and Sandbag Carry are both weightlifting movements using external load. With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.