Workout Description

Why This Workout Is Medium

This partner workout provides excellent built-in recovery with complete rest between rounds. The sandbag movements are moderate load with manageable rep schemes (12-9-6). While the total volume is significant (135 reps per person plus 2000m running), the alternating format prevents fatigue accumulation. The 400m runs together provide active recovery. Most average CrossFitters can complete this as prescribed due to the structured rest periods.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume sandbag work (135 total reps per person) across multiple movement patterns will heavily tax muscular endurance, especially grip and posterior chain.
• Endurance (7/10): Partner format with rest periods reduces continuous cardio demand, but 5 rounds plus 400m run creates significant cardiovascular challenge over extended duration.
• Power (7/10): Hang power cleans are explosive by nature, and shoulder-to-overhead movements require rapid force development. Sandbag instability increases power demands.
• Strength (6/10): Sandbag deadlifts, hang power cleans, and shoulder-to-overhead movements require moderate to heavy loading, testing functional strength across multiple planes.
• Speed (5/10): Partner format allows rest but creates urgency. Transition between movements and maintaining pace across 5 rounds requires consistent cycling speed.
• Flexibility (4/10): Hang power cleans and shoulder-to-overhead require good hip, ankle, and shoulder mobility. Sandbag shape adds awkwardness demanding greater range of motion.

Movements

• Sandbag Hang Power Clean
• Sandbag Shoulder-to-Overhead
• Run
• Sandbag Deadlift

Benchmark Notes

This partner workout consists of 5 rounds where each partner alternates performing 12 sandbag deadlifts, 9 sandbag hang power cleans, and 6 sandbag shoulder-to-overhead, followed by a 400m run together. I'll analyze this using DT as the primary anchor since it has the exact same rep scheme (12-9-6) and similar movement pattern, then adjust for sandbag loading and partner format. DT benchmark (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105): L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. Movement analysis per round: - 12 Sandbag Deadlifts: Assuming moderate sandbag (60-80lb), these will be faster than barbell deadlifts due to easier setup. Estimate 1.5-2 sec per rep = 18-24 sec - 9 Sandbag Hang Power Cleans: Sandbags are awkward but lighter than 155/105 barbell. Estimate 2-3 sec per rep = 18-27 sec - 6 Sandbag Shoulder-to-OH: Similar to push press/jerk but with sandbag. Estimate 2.5-3.5 sec per rep = 15-21 sec - Total per round: 51-72 sec fresh Partner format considerations: - Each partner does 5 rounds with rest between - Rest periods allow better recovery than straight-through DT - This should make individual rounds faster but adds transition time - Partner A does all 5 rounds, then Partner B does all 5 rounds, then 400m run together Fatigue progression: - Round 1: 55 sec (fresh) - Round 2: 60 sec (slight fatigue) - Round 3: 66 sec (moderate fatigue) - Round 4: 75 sec (significant fatigue) - Round 5: 85 sec (heavy fatigue) - Total work time per partner: ~340 sec - Transitions between partners: ~30 sec - 400m run together: 75-120 sec depending on level Compared to DT anchor: - Sandbag loading is lighter than 155/105, making movements ~15-20% faster - Partner format with rest makes rounds faster but adds transition time - Added 400m run increases total time by 75-120 sec - Net effect: roughly 20-30% longer than DT due to run and transitions Adjusted from DT anchor: - L10: 420 sec + 30% = 546 sec, round to 540 sec - L5: 600 sec + 30% = 780 sec, round to 780 sec - L1: 900 sec + 30% = 1170 sec, round to 1200 sec Further adjustment for partner coordination and 400m run variability: - L10: 540 sec → 840 sec (elite can maintain pace, efficient transitions) - L5: 780 sec → 1320 sec (average pacing, moderate transitions) - L1: 1200 sec → 1980 sec (slower movements, longer transitions, walking portions of run) Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

4 movements total: 3 sandbag weightlifting movements (Deadlift, Hang Power Clean, Shoulder To Overhead) and 1 monostructural movement (Run). This gives 75% weightlifting and 25% monostructural.