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Workout Description
3 rounds 1:00 Max Cal Row2:00 Sandbag Hold 100#1:00 Max Cal AA:45 plank hold Buy out100 meter Sandbag Walk
Why This Workout Is Hard
Despite no barbell or gymnastics, the combination creates real difficulty: max-effort row and bike sandwich a 2-minute 100# sandbag hold, decimating grip and core before the plank and carry. With zero programmed rest and three full rounds, cumulative fatigue is the villain — the 100# hold becomes nearly impossible by round 3 with pre-fatigued forearms and an already-taxed posterior chain from rowing and biking.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The 2:00 sandbag hold, :45 plank, and 100m sandbag walk are pure isometric and loaded muscular endurance efforts. Repeated 3 times, grip, core, and full-body muscular stamina are severely challenged.
- Endurance (6/10): Three rounds of 1-minute max cal row and assault bike sprints keep heart rate elevated throughout. Active holds between bouts maintain cardiovascular demand without full recovery across the entire workout.
- Strength (5/10): A 100# sandbag hold and loaded carry require genuine grip, core, and postural strength. Not maximal loading, but meaningful across three rounds with accumulated fatigue from cardio efforts.
- Speed (5/10): One-minute max calorie sprints on both machines incentivize fast, high-output cycling. Transitions between stations also matter across three rounds, though pacing the full workout is equally important.
- Power (4/10): Max calorie efforts on the rower and assault bike reward explosive drive and high output. However, the sandbag holds, plank, and carries are slow sustained efforts that reduce the overall power emphasis.
- Flexibility (2/10): Rowing, plank, and sandbag carry require only basic functional range of motion. No extreme hip, shoulder, or thoracic mobility demands are present throughout any portion of the workout.
Movements
- Air Bike
- Sandbag Walk
- Plank
- Sandbag Hold
- Row
Modality Profile
5 movements total: Row (M) and Air Bike (M) are monostructural cardio = 2/5 (40%); Sandbag Hold and Sandbag Walk are external load movements similar to a farmers carry/yoke carry = 2/5 (40%); Plank is a bodyweight gymnastics movement = 1/5 (20%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Three rounds of 1-minute max cal row and assault bike sprints keep heart rate elevated throughout. Active holds between bouts maintain cardiovascular demand without full recovery across the entire workout. |
| Stamina | 8/10 | The 2:00 sandbag hold, :45 plank, and 100m sandbag walk are pure isometric and loaded muscular endurance efforts. Repeated 3 times, grip, core, and full-body muscular stamina are severely challenged. |
| Strength | 5/10 | A 100# sandbag hold and loaded carry require genuine grip, core, and postural strength. Not maximal loading, but meaningful across three rounds with accumulated fatigue from cardio efforts. |
| Flexibility | 2/10 | Rowing, plank, and sandbag carry require only basic functional range of motion. No extreme hip, shoulder, or thoracic mobility demands are present throughout any portion of the workout. |
| Power | 4/10 | Max calorie efforts on the rower and assault bike reward explosive drive and high output. However, the sandbag holds, plank, and carries are slow sustained efforts that reduce the overall power emphasis. |
| Speed | 5/10 | One-minute max calorie sprints on both machines incentivize fast, high-output cycling. Transitions between stations also matter across three rounds, though pacing the full workout is equally important. |
3 rounds 1:00 Max Cal Row2:00 Sandbag Hold 100#1:00 Max Cal AA:45 plank hold Buy out100 meter Sandbag Walk
Difficulty:
Hard
Modality:
G
M
W
Your Scores: