Workout Description

Why This Workout Is Medium

While the sandbag carries are moderately heavy and the lateral burpee box jumps are challenging, the partner format provides built-in recovery periods. Each partner gets complete rest while their teammate works, preventing significant fatigue accumulation. The movements are fundamental skills at manageable loads. The 18-minute time domain allows for sustainable pacing rather than sprint intensity, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 18-minute partner AMRAP with continuous work creates significant cardiovascular demand, though partner format allows brief recovery periods between rounds.
• Stamina (7/10): Heavy sandbag carries and burpee box jumps will test muscular endurance, especially grip and posterior chain stamina over multiple rounds.
• Strength (6/10): 100/70lb sandbag carries require moderate strength, particularly in the posterior chain, core, and grip for sustained carrying distances.
• Speed (6/10): Partner format creates urgency to maintain pace, with transitions between movements and partner switches requiring quick cycling and efficiency.
• Power (5/10): Burpee box jumps are explosive movements requiring power generation, while bike calories demand some power output for efficiency.
• Flexibility (4/10): Lateral burpee box jumps demand hip mobility and ankle flexibility, while sandbag carries require basic shoulder and hip positioning.

Movements

• Lateral Burpee Box Jump
• Sandbag Carry
• Air Bike

Benchmark Notes

This is an 18-minute partner AMRAP where partners alternate complete rounds. Each round consists of: 10/7 cal bike, 40m sandbag carry (100/70), 4 lateral burpee box jumps (24/20), 40m sandbag carry (100/70). Since partners alternate, each athlete gets approximately 9 minutes of actual work time. Movement breakdown per round: - Bike calories (10/7): 15-25 seconds for elite, 25-40 seconds for recreational - Sandbag carry 40m (100/70): 20-30 seconds elite, 35-50 seconds recreational - 4 lateral burpee box jumps: 16-20 seconds elite, 25-35 seconds recreational - Sandbag carry 40m return: 20-30 seconds elite, 35-50 seconds recreational - Transitions between movements: 5-10 seconds per transition Total round time estimates: - Elite (L9-L10): 80-100 seconds per round - Advanced (L7-L8): 100-130 seconds per round - Intermediate (L5-L6): 130-170 seconds per round - Recreational (L1-L3): 170-220 seconds per round With 9 minutes of work time (540 seconds), this yields: - L10: 9-10 rounds (54-60 seconds per round when accounting for partner rest) - L5: 5-6 rounds (90-108 seconds per round) - L1: 2-3 rounds (180-270 seconds per round) The sandbag carries and burpee box jumps create significant fatigue, especially in the posterior chain and cardiovascular system. The alternating partner format provides some recovery but maintains intensity. Referenced Cindy (20-min AMRAP) as closest anchor, adjusting for shorter time domain and higher movement complexity. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Three modalities present: Bike (monostructural cardio), Sandbag Carry (weightlifting with external load), and Lateral Burpee Box Jump (gymnastics bodyweight movement). Equal distribution across all three modalities.