Workout Description

Why This Workout Is Medium

While the sandbag movements are challenging, the partner format provides significant built-in recovery - one partner works while the other rests completely. The 700m runs break up the strength work, and the moderate rep scheme (12-9-6) allows for manageable sets. The 32-minute time cap removes time pressure. Most average CrossFitters can complete this with appropriate sandbag weight selection, though grip and posterior chain will accumulate fatigue over multiple rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 32-minute AMRAP with continuous sandbag carries and lifting creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Stamina (7/10): High volume sandbag work over 32 minutes will heavily tax muscular endurance, especially posterior chain, shoulders, and grip strength.
• Strength (6/10): Sandbag deadlifts, hang power cleans, and shoulder-to-overhead require moderate to heavy loading, testing functional strength patterns under fatigue.
• Power (5/10): Hang power cleans require explosive hip extension and rapid force development, though tempered by the endurance nature of the workout.
• Flexibility (4/10): Hang power cleans and shoulder-to-overhead demand good hip, ankle, and shoulder mobility for proper positioning and full range execution.
• Speed (3/10): Partner format allows some recovery, but maintaining consistent pace over 32 minutes requires strategic pacing rather than sprint cycling.

Movements

• Sandbag Hang Power Clean
• Sandbag Shoulder-to-Overhead
• Sandbag Run
• Sandbag Deadlift

Benchmark Notes

This is a 32-minute partner AMRAP with alternating work/rest structure. Each round consists of: 700m sandbag run (alternating carry), then Partner A does 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead while Partner B rests, then they switch and repeat with another 700m run. I'll analyze this by breaking down the time per round and applying the Cindy anchor as reference. Round breakdown: - 700m sandbag run (alternating carry): Sandbag runs are significantly slower than regular runs due to awkward load and grip fatigue. Estimate 4:00-6:00 for elite, 6:00-8:00 for intermediate, 8:00-10:00+ for novice - Partner A work (27 total reps): 12 deadlifts (~24-36 sec) + 9 hang power cleans (~18-36 sec) + 6 shoulder-to-overhead (~12-30 sec) = 54-102 sec for the barbell complex - Partner B rests during this time - Switch and repeat the run Total round time estimate: - Elite (L9-L10): 8:30-10:00 per round - Intermediate (L5): 12:00-14:00 per round - Novice (L1-L2): 18:00-22:00 per round Using Cindy (20-min AMRAP) as anchor reference: L10 gets 25-30 rounds, L5 gets 15-18 rounds, L1 gets 6-8 rounds. However, this workout has much longer rounds due to the 700m carries and barbell work. For 32 minutes with these round times: - L10: 32 min ÷ 4.7 min/round = ~6.8 rounds - L9: 32 min ÷ 5.1 min/round = ~6.3 rounds - L8: 32 min ÷ 5.5 min/round = ~5.8 rounds - L7: 32 min ÷ 6.0 min/round = ~5.3 rounds - L6: 32 min ÷ 6.7 min/round = ~4.8 rounds - L5: 32 min ÷ 6.7 min/round = ~4.8 rounds - L4: 32 min ÷ 7.4 min/round = ~4.3 rounds - L3: 32 min ÷ 8.4 min/round = ~3.8 rounds - L2: 32 min ÷ 10.0 min/round = ~3.2 rounds - L1: 32 min ÷ 12.8 min/round = ~2.5 rounds Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Sandbag Run (M), Sandbag Deadlift (W), Sandbag Hang Power Clean (W), Sandbag Shoulder-to-Overhead (W). 1 monostructural movement (25%) and 3 weightlifting movements (75%).