Workout Description
4 Rounds for Time
3 Flights Stairs with Air Pack
10 Sandbag Squats (100/75 lb)
10 Sandbag Plank Pulls (100/75 lb)
10 Sandbag Cleans (100/75 lb)
10 Sandbag Glute Bridges (100/75 lb)
Why This Workout Is Hard
Hero WOD. 4 rounds combining stair climbs (with air pack), heavy sandbag squats, plank pulls, cleans, and glute bridges (100lb). Very demanding due to heavy, awkward object work and loaded stair climbs.
Benchmark Times for Chief Jason Byrd
- Elite: <28:45
- Advanced: 28:45-26:15
- Intermediate: 26:15-22:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Handling a heavy sandbag (100/75 lb) for squats, plank pulls, cleans, and glute bridges repeatedly tests full-body and core stamina significantly.
- Strength (8/10): All sandbag movements with a 100/75 lb bag are a major test of strength, particularly odd-object strength and stability. Stair climbs with an air pack also demand leg strength.
- Endurance (7/10): Four rounds involving stair climbs with an air pack and heavy sandbag work will be cardiovascularly demanding, especially due to the awkward loading.
- Power (6/10): Sandbag cleans are an explosive movement. Power is also needed for stair climbs and driving out of sandbag squats.
- Speed (4/10): Efficiently performing the sandbag movements and moving quickly on the stairs is important, but strength and stamina under awkward load are primary.
- Flexibility (3/10): Requires squat depth and mobility for safe lifting and carrying of the sandbag.
Modality Profile
A G/W couplet with a gymnastics movement (Muscle-ups) and a weightlifting movement (Squats).
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