Workout Description

Why This Workout Is Medium

The 100/70lb sandbag weight is moderate for most movements, but the behind-neck position adds stability demands. The 14-minute AMRAP allows pacing flexibility, and the rep scheme (12-6-6) creates natural break points. Toes-to-bar will be the limiting factor for many, but the overall volume is manageable. The combination creates steady fatigue accumulation without being overwhelming - typical medium-difficulty CrossFit workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sandbag lunges and squats combined with toes to bar will heavily tax muscular endurance in legs, core, and grip.
• Endurance (7/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Strength (6/10): 100/70lb sandbag carried behind neck requires substantial strength for squats and lunges, plus grip strength for toes to bar.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent pacing to maximize rounds completed within the 14-minute time cap.
• Flexibility (4/10): Reverse lunges demand hip and ankle mobility, while toes to bar requires shoulder flexibility and thoracic spine extension.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive requirements; focus is on sustained output rather than power.

Movements

• Sandbag Lunge
• Sandbag Squat
• Toes-to-Bar

Benchmark Notes

This 14-minute AMRAP contains 24 total reps per round (12 sandbag alternating reverse lunges + 6 sandbag squats + 6 toes to bar). I'll analyze this by breaking down each movement and applying fatigue over the 14-minute timeframe. Movement Analysis: - Sandbag Alternating Reverse Lunges (100/70): ~1.5-2 sec per rep when fresh, so 12 reps = 18-24 sec - Sandbag Squats (100/70): ~2-2.5 sec per rep when fresh, so 6 reps = 12-15 sec - Toes to Bar: ~2-2.5 sec per rep when fresh, so 6 reps = 12-15 sec - Transitions between movements: ~3-5 sec each Round Time Calculation: Fresh round time: 18+12+12+6 = 48-54 seconds for elite athletes With sandbag behind neck throughout, this adds postural fatigue and breathing difficulty. Fatigue Application Over 14 Minutes: - Rounds 1-3: 1.0x multiplier (48-54 sec/round) - Rounds 4-6: 1.15x multiplier (55-62 sec/round) - Rounds 7-9: 1.3x multiplier (62-70 sec/round) - Rounds 10+: 1.5x multiplier (72-81 sec/round) The sandbag behind neck position creates significant core and postural fatigue, plus the alternating lunges tax single-leg stability. Toes to bar after leg-intensive work adds grip and lat fatigue. Using Cindy (20-min AMRAP: 5 pull-up + 10 push-up + 15 air squat) as reference anchor: - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - Cindy has 30 reps/round vs this workout's 24 reps/round - However, this workout has heavier loading (100/70 sandbag) and more challenging positions - 14 minutes vs Cindy's 20 minutes = 70% time duration Adjusting from Cindy anchor: - The heavier sandbag load and behind-neck position roughly offset the fewer reps - 70% time duration suggests proportionally fewer rounds - Elite: 25-30 rounds * 0.7 = 17.5-21 rounds, but heavy load brings this to ~8-9 rounds - Average: 15-18 rounds * 0.7 = 10.5-12.6 rounds, but heavy load brings this to ~6 rounds - Novice: 6-8 rounds * 0.7 = 4.2-5.6 rounds, but heavy load brings this to ~3.5 rounds Final Targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Three movements total: Sandbag Lunge and Sandbag Squat are weighted external load movements (W), while Toes-to-Bar is a bodyweight gymnastics movement (G). This gives us 2 weightlifting movements and 1 gymnastics movement, resulting in a 67% weightlifting and 33% gymnastics split.