Workout Description
For Time:
5,000 meter Trail Run
"with sandbags on a very large hill"
Why This Workout Is Extremely Hard
This grueling event was Workout #2 from the 2010 Central East CrossFit Games Regionals. Athletes faced a 5,000 meter trail run, made significantly more challenging by the explicit inclusion of 'sandbags on a very large hill'. This WOD tests pure endurance, strength under awkward load, and mental toughness over difficult terrain.
Benchmark Times for Regionals 10.2 (Central East)
- Elite: <57:31
- Advanced: 57:31-52:31
- Intermediate: 52:31-45:01
- Beginner: >45:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Running 5km on a hilly trail while carrying sandbags will exhaust leg, core, and carrying stamina to an absolute limit. This is a pure test of attrition and the ability to keep moving under duress.
- Endurance (9/10): For time: 5000m trail run with sandbags on a very large hill. This is an extreme test of loaded running endurance, strength under awkward load, and mental toughness over difficult and varied terrain.
- Strength (7/10): Carrying sandbags (weight not specified but implied to be significant) up and down very large hills for 5km is a major test of functional strength, particularly for the legs, core, and upper back/shoulders used to stabilize the load.
- Power (3/10): While uphill sections might require bursts of power, the overall WOD is dominated by aerobic endurance and strength endurance under load.
- Speed (3/10): Pacing for survival and completion over extremely challenging terrain with a heavy, awkward load is paramount. This is not about raw speed but relentless forward progress.
- Flexibility (2/10): Basic running mechanics, significantly challenged by the awkward load, uneven terrain, and steep inclines/declines.
Modality Profile
A grueling test of loaded endurance. The running is monostructural, but carrying a heavy, awkward load (sandbag) over hilly terrain makes this a significant weightlifting challenge as well.
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