Workout Description

Why This Workout Is Very Hard

This workout combines heavy sandbag bear crawl drags (100/70lbs) with max effort gymnastics movements in a brutal format. The bear crawl drag is extremely taxing on grip, shoulders, and core, then immediately demands max pull-ups/HSPUs when already fatigued. With only 60 seconds rest between rounds and 10 total rounds, fatigue accumulation becomes severe. The combination of heavy carries, high-skill gymnastics under fatigue, and insufficient recovery creates multiple limiting factors simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bear crawl drags, max pull-ups, and handstand push-ups will heavily tax upper body and core muscular endurance over multiple rounds.
• Endurance (7/10): Ten rounds with short work periods and brief rest creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Strength (6/10): Heavy sandbag (100/70lbs) bear crawl drags require significant strength, while bodyweight movements test relative strength under fatigue.
• Flexibility (4/10): Bear crawl position demands hip and shoulder mobility, handstand push-ups require overhead flexibility and wrist mobility.
• Speed (3/10): 30-second caps limit speed emphasis, though efficient transitions between bear crawl and vertical pulling/pushing movements matter.
• Power (2/10): Minimal explosive demand; movements are primarily strength-endurance based with controlled tempos rather than explosive efforts.

Movements

• Handstand Push-Up
• Sandbag Bear Crawl Drag
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between pull-ups and handstand push-ups, each preceded by a 50ft sandbag bear crawl drag. Since it's scored as 'Reps', we're tracking total repetitions of pull-ups and handstand push-ups completed. Movement Analysis: - 50ft Sandbag Bear Crawl Drag (100/70): This is a demanding movement that will significantly fatigue athletes before each gymnastics set. Estimate 20-40 seconds per drag depending on athlete level. - Pull-ups: In fresh state, elite athletes might manage 15-25 reps in 30 seconds, but after the bear crawl drag, expect 8-15 reps for elite, 5-10 for intermediate, 2-5 for beginners. - Handstand Push-ups: More technically demanding. Fresh state might allow 10-20 reps in 30 seconds for elite, but post-bear crawl expect 5-12 for elite, 2-6 for intermediate, 0-3 for beginners. Fatigue Considerations: - The bear crawl drag will heavily tax grip, shoulders, and core before each gymnastics movement - By rounds 5-6, expect 20-30% reduction in gymnastics output - By rounds 8-10, expect 40-50% reduction from initial capacity - 60-second rest periods provide partial recovery but won't fully restore capacity Progressive Breakdown: - Rounds 1-3: Relatively strong output on gymnastics - Rounds 4-6: Noticeable decline, more set breaking - Rounds 7-10: Significant fatigue, singles/doubles common Estimated Total Reps: - Elite (L10): ~320 total reps (averaging 16 pull-ups + 16 HSPUs per round early, declining to 10+8 later) - Advanced (L8): ~260 total reps (averaging 13+13 early, declining to 8+6 later) - Intermediate (L5): ~200 total reps (averaging 10+10 early, declining to 6+4 later) - Beginner (L2): ~110 total reps (averaging 6+5 early, declining to 3+2 later) - Scaled (L1): ~80 total reps (averaging 4+4 early, declining to 2+1 later) No direct anchor matches this format, but the high-volume gymnastics nature and fatigue pattern informed the distribution. The 30-second caps create natural breakpoints that limit maximum output even for elite athletes. Final targets: L10: 320 reps, L5: 200 reps, L1: 80 reps

Modality Profile

2 out of 3 movements are gymnastics (Pull-Up, Handstand Push-Up), 1 is weightlifting (Sandbag Bear Crawl Drag uses external load). No monostructural movements present.