Workout Description
Why This Workout Is Hard
The three-part structure accumulates fatigue progressively: 75m sprints tax the legs, 100# weighted carries (5 rounds) hammer grip and traps, then a 150# sandbag-to-shoulder is the critical limiter — many average athletes can't hit that load fresh, let alone fatigued. The 'not for time' pacing and band pull-up option provide relief, but the loaded carry volume and heavy sandbag combine to make this firmly Hard.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Multiple rounds of loaded carries, weighted squats, max pull-up sets, and timed sandbag reps create significant cumulative muscular endurance demand across multiple movement patterns and muscle groups.
- Strength (6/10): The 150# sandbag-to-shoulder and 100# carry-squat combination represent substantial loaded work. Not maximal-effort lifting, but heavy enough to demand real force production throughout all sections.
- Power (5/10): The 150# sandbag pickup to shoulder necessitates explosive hip extension for efficient cycling during the 1:00 window. Carries and squats are more grinding strength; power is focused in the sandbag section.
- Endurance (4/10): The 75m interval efforts and sustained carries provide moderate aerobic demand, but built-in rest periods and 'not for time' format limit true cardiovascular challenge. Endurance is secondary to strength-stamina here.
- Flexibility (4/10): Sandbag pickup-to-shoulder requires solid hip hinge mechanics, weighted squats demand hip and ankle mobility, and pull-ups need shoulder range. Moderate but not extreme mobility requirements throughout.
- Speed (3/10): Two sections are explicitly 'not for time,' reducing speed urgency. The timed sandbag and pull-up rounds reward efficient movement, but overall pacing is steady and controlled rather than sprint-based.
Movements
- Farmer Carry
- Air Squat
- Run
- Sandbag Clean
- Pull-Up
Modality Profile
6 total movements: Gymnastics (G) = Air Squat, Pull-Up, Banded Pull-Up (3 movements = 50%); Monostructural (M) = Run (1 movement ≈ 17%, rounded to 20%); Weightlifting (W) = Farmer Carry, Sandbag Clean (2 movements ≈ 33%, rounded to 30%). Banded Pull-Up is still classified as Gymnastics since the band is a scaling tool for a bodyweight movement, not an external load.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 75m interval efforts and sustained carries provide moderate aerobic demand, but built-in rest periods and 'not for time' format limit true cardiovascular challenge. Endurance is secondary to strength-stamina here. |
| Stamina | 7/10 | Multiple rounds of loaded carries, weighted squats, max pull-up sets, and timed sandbag reps create significant cumulative muscular endurance demand across multiple movement patterns and muscle groups. |
| Strength | 6/10 | The 150# sandbag-to-shoulder and 100# carry-squat combination represent substantial loaded work. Not maximal-effort lifting, but heavy enough to demand real force production throughout all sections. |
| Flexibility | 4/10 | Sandbag pickup-to-shoulder requires solid hip hinge mechanics, weighted squats demand hip and ankle mobility, and pull-ups need shoulder range. Moderate but not extreme mobility requirements throughout. |
| Power | 5/10 | The 150# sandbag pickup to shoulder necessitates explosive hip extension for efficient cycling during the 1:00 window. Carries and squats are more grinding strength; power is focused in the sandbag section. |
| Speed | 3/10 | Two sections are explicitly 'not for time,' reducing speed urgency. The timed sandbag and pull-up rounds reward efficient movement, but overall pacing is steady and controlled rather than sprint-based. |
Not for time:10x75 meter every :90Not for time:5 rounds, alternating 100 meter carry + 10 squats 100#5 rounds for reps:1:00 alternating sandbag pickup to shoulder 150#2:00 Max set pull-ups + band pull-ups (1 each)