Workout Description

Why This Workout Is Medium

While the sandbag weights are moderate-heavy (100/70), the partner relay format provides built-in recovery with 1:1 work-to-rest ratio. Each partner gets complete rest while their teammate works. The movements are straightforward - row, carry, drag - without complex skills. The 18-minute time cap prevents excessive volume accumulation. Most average CrossFitters can handle these loads fresh with adequate recovery between rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 18-minute AMRAP with continuous movement creates significant cardiovascular demand, especially with rowing and carrying heavy loads with minimal rest between partners.
• Stamina (7/10): Repeated sandbag carries and drags will heavily tax grip strength, posterior chain, and core muscular endurance throughout the extended time domain.
• Strength (6/10): 100/70lb sandbag requires moderate strength for carries and drags, though not maximal loads. Rowing adds additional strength endurance component.
• Speed (6/10): Partner transitions and maintaining pace over 18 minutes crucial. Quick changeovers and consistent movement speed determine total volume completed.
• Power (4/10): Rowing stroke requires some power output, but sandbag movements are more grinding. Partner relay format allows brief recovery periods.
• Flexibility (3/10): Basic mobility needed for rowing mechanics and sandbag positioning. Backward dragging requires some hip and shoulder range of motion.

Movements

• Sandbag Carry
• Sandbag Drag
• Row

Benchmark Notes

This is an 18-minute partner relay AMRAP with 250m row, 50ft sandbag carry (100/70), and 50ft backward sandbag drag (100/70). One partner works at a time, creating natural rest periods. Movement analysis: 250m row takes 50-70 seconds for most athletes. 50ft sandbag carry at 100lbs takes 8-12 seconds. 50ft backward drag takes 12-18 seconds due to awkward positioning. Total work time per round: 70-100 seconds. Transition time between partners: 5-10 seconds. This gives roughly 75-110 seconds per complete round including transitions. In 18 minutes (1080 seconds), this allows for 10-14 rounds for elite athletes, 8-12 for intermediate, and 4-8 for beginners. The partner format provides built-in recovery, reducing typical fatigue multipliers. Sandbag work is grip and core intensive but the alternating format prevents complete muscular failure. Using Cindy (20-min AMRAP) as reference anchor: Cindy sees L10 at 25-30 rounds, L5 at 15-18 rounds, L1 at 6-8 rounds. This workout has longer individual rounds (75-110 sec vs 60-80 sec for Cindy) and is 2 minutes shorter, so we expect proportionally fewer rounds. Scaling from Cindy: L10 target around 10 rounds, L5 around 6 rounds, L1 around 2.5 rounds. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds.

Modality Profile

Row is monostructural cardio (M). Sandbag Carry and Sandbag Drag are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.