Workout Description

Why This Workout Is Hard

The 100/70lb sandbag creates significant loading for both lunges and carries, while wall walks demand shoulder stability and core strength. The relay format prevents rest between movements, creating cumulative fatigue across legs, shoulders, and core. The 14-minute time cap adds pressure to maintain pace despite heavy loading. Most average athletes will struggle with the sandbag weight under continuous fatigue, requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demands from sustained sandbag carries, walking lunges under load, and wall walks requiring sustained upper body output.
• Endurance (7/10): A 14-minute relay with continuous movement patterns creates significant cardiovascular demand, especially with heavy sandbag carries and walking lunges.
• Strength (6/10): Moderate to heavy sandbag loads (100/70 lbs) for carries and lunges create substantial strength demands, particularly for legs and core.
• Speed (5/10): Relay format encourages steady pacing and efficient transitions between movements to maximize distance covered in 14 minutes.
• Flexibility (4/10): Wall walks require shoulder and thoracic mobility, while walking lunges demand hip and ankle flexibility for proper positioning.
• Power (2/10): Minimal explosive movement; primarily grinding through loaded carries and controlled wall walks with sustained muscular contractions.

Movements

• Walking Lunge
• Wall Walk
• Sandbag Carry

Benchmark Notes

This is a 14-minute AMRAP with three movements: 40ft Walking Lunges with Sandbag (100/70), 3 Wall Walks, and 40ft Sandbag Carry (100/70). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 40ft Walking Lunges with 100lb sandbag: Approximately 20 steps at 2ft per step. With heavy load, estimate 2-3 seconds per step = 40-60 seconds fresh - 3 Wall Walks: 15-20 seconds per wall walk = 45-60 seconds fresh - 40ft Sandbag Carry with 100lb: Heavy farmer's walk pace, approximately 30-45 seconds fresh Total round time fresh: 115-165 seconds (approximately 2-2.75 minutes) Fatigue Application: - Round 1: 2.5 minutes (fresh) - Round 2: 2.8 minutes (1.12x multiplier) - Round 3: 3.2 minutes (1.28x multiplier) - Round 4: 3.8 minutes (1.52x multiplier) - Round 5: 4.5 minutes (1.8x multiplier) Cumulative times: Round 1 at 2.5min, Round 2 at 5.3min, Round 3 at 8.5min, Round 4 at 12.3min, partial Round 5 possible. This workout is similar to heavy carry/lunge combinations but doesn't match any specific anchor exactly. The closest comparison would be scaled versions of strength-endurance workouts. Given the heavy sandbag load and grip-intensive nature, this will be highly fatiguing. Elite athletes (L10) should complete 6.8+ rounds, managing the heavy load efficiently with minimal rest. Average CrossFitters (L5) should achieve 4.8 rounds, while beginners (L1) may struggle with the load and complete 2.5 rounds with significant scaling. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Walking Lunge and Wall Walk are bodyweight gymnastics movements (2/3 = 67%), while Sandbag Carry is a weighted external load movement (1/3 = 33%). No monostructural cardio movements present.