Workout Description

Why This Workout Is Very Hard

This workout combines heavy sandbag loading (100/70) with extremely high volume across 5 movements totaling ~30 minutes of continuous work. The 700m runs bookend 170 reps of demanding movements with zero built-in rest. Sandbag deadlifts and bearhug squats will crush grip and posterior chain, while 50 lateral burpees create massive metabolic fatigue. The awkward sandbag loading throughout makes this significantly harder than equivalent barbell work, requiring multiple scaling options for most athletes.

Benchmark Times for Just A Sandbag And You (32:00 - 50:00)

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep counts (60 deadlifts, 50 burpees, 60 squats) with heavy sandbag will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): Two 700m runs plus continuous high-volume work with heavy sandbag creates significant cardiovascular demand over extended duration.
• Strength (6/10): 100/70lb sandbag provides substantial load for deadlifts and bearhug squats, requiring significant strength output throughout the workout.
• Flexibility (4/10): Bearhug squats demand good hip and ankle mobility, while lateral burpees require decent range of motion for efficient movement.
• Speed (4/10): Maintaining steady pace is crucial, but heavy sandbag limits cycling speed. Efficient transitions between movements become important.
• Power (3/10): Lateral burpees provide some explosive component, but the heavy sandbag and high volume limit true power expression.

Movements

• Sandbag Run
• Sandbag Deadlift
• Lateral Burpee
• Sandbag Bear Hug Squat

Benchmark Notes

This is a sandbag-focused chipper with significant running volume and grip-intensive movements. Breaking down by segment: 700m Sandbag Run (100/70): Carrying a heavy sandbag significantly slows running pace. Normal 700m run would be ~2:30-3:30, but with sandbag expect 4:00-6:00 for elite, 6:00-8:00 recreational. 60 Sandbag Deadlifts (100/70): Heavy deadlifts at moderate volume. Elite athletes can maintain ~2-3 sec/rep = 2:00-3:00, recreational 3-4 sec/rep with breaks = 4:00-5:00. 50 Lateral Burpees over Sandbag: These are slower than regular burpees due to lateral movement and obstacle clearance. Expect 4-5 sec/rep elite = 3:20-4:10, recreational 6-7 sec/rep = 5:00-5:50. 60 Bearhug Squats: Awkward positioning with sandbag makes these challenging. Elite 2-3 sec/rep = 2:00-3:00, recreational 3-4 sec/rep with breaks = 3:00-4:00. Final 700m Sandbag Run: Significant fatigue from grip work and squats. Apply 1.3-1.5x multiplier to first run time. Elite 5:00-7:30, recreational 8:00-12:00. Total estimates: Elite (L9-L10): 15:00-18:00, Intermediate (L5): 23:00-26:00, Recreational (L1-L2): 30:00-35:00. This workout is most similar to heavy chippers like DT or Linda in terms of loading and complexity, but the sandbag running component makes it significantly longer. Using Kelly (5 rounds with running) as a reference point but adjusting for the heavier, more awkward implement and higher total volume. Final targets: L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

4 movements total: Lateral Burpee (G), Sandbag Run (M), Sandbag Deadlift and Bearhug Squat (W). With 1 gymnastics, 1 monostructural, and 2 weightlifting movements, the breakdown is 25% G, 25% M, 50% W.