Workout Description
Why This Workout Is Very Hard
18 total hill sprints is extreme volume, but the first 6 carrying BOTH a weight vest and 50# sandbag simultaneously is the defining factor — that's massive added load while sprint mechanics are already compromised by incline. Even as load decreases across sets, cumulative leg and cardiovascular fatigue compounds rapidly. Finishing with 100 squats (50 in vest) on completely destroyed legs pushes this firmly into Very Hard territory for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Legs endure 18 loaded hill sprints plus 100 squats totaling massive muscular endurance demand. Progressive load reduction forces continued output as fatigue accumulates across all sets and squat finishers.
- Power (8/10): Uphill sprinting is inherently explosive, demanding rapid force application into the ground. Adding vest and sandbag load to early sets significantly increases the power output required to maintain sprint mechanics and acceleration.
- Speed (8/10): The workout is explicitly structured around sprinting. Progressive load removal across sets allows athletes to express increasing speed, making maximal velocity a primary training stimulus especially in the unloaded sprint rounds.
- Endurance (7/10): Eighteen total hill sprints sustained over a long session creates significant cardiovascular demand. Interval-based but the cumulative volume and load keeps heart rate consistently elevated throughout the workout.
- Strength (5/10): Combining a weight vest with a 50# sandbag for the first six sprints adds meaningful load to locomotion. Weighted squats reinforce this moderate strength stimulus, though it falls short of maximal force production.
- Flexibility (3/10): Hill sprints demand hip flexor mobility and ankle dorsiflexion under load. Squats require standard hip and ankle range of motion. Nothing extreme, but the loaded positions amplify any mobility restrictions.
Movements
- Sandbag Carry
- Air Squat
- Hill Sprint
Modality Profile
Three movements, one from each modality: Hill Sprint (M - cyclical cardio), Sandbag Carry (W - external load carry), Air Squat (G - bodyweight movement). Equal distribution across all three modalities yields 33/33/34.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Eighteen total hill sprints sustained over a long session creates significant cardiovascular demand. Interval-based but the cumulative volume and load keeps heart rate consistently elevated throughout the workout. |
| Stamina | 8/10 | Legs endure 18 loaded hill sprints plus 100 squats totaling massive muscular endurance demand. Progressive load reduction forces continued output as fatigue accumulates across all sets and squat finishers. |
| Strength | 5/10 | Combining a weight vest with a 50# sandbag for the first six sprints adds meaningful load to locomotion. Weighted squats reinforce this moderate strength stimulus, though it falls short of maximal force production. |
| Flexibility | 3/10 | Hill sprints demand hip flexor mobility and ankle dorsiflexion under load. Squats require standard hip and ankle range of motion. Nothing extreme, but the loaded positions amplify any mobility restrictions. |
| Power | 8/10 | Uphill sprinting is inherently explosive, demanding rapid force application into the ground. Adding vest and sandbag load to early sets significantly increases the power output required to maintain sprint mechanics and acceleration. |
| Speed | 8/10 | The workout is explicitly structured around sprinting. Progressive load removal across sets allows athletes to express increasing speed, making maximal velocity a primary training stimulus especially in the unloaded sprint rounds. |
Hill sprints:6 w/ weight vest and 50# Sandbag4 w/ weight vest4 w/ sandbag 50#4 w/ nothing 50 squats in vest 50 air squats