Workout Description

Why This Workout Is Hard

The 100/70lb sandbag weight is moderate-heavy for these movements, but the 8 rounds create significant volume accumulation. The bearhug position limits breathing and core stability, while backward dragging taxes posterior chain and grip. The 1:3 work-to-rest ratio provides good recovery, preventing this from being Very Hard, but the awkward sandbag handling and cumulative fatigue from 8 rounds pushes this solidly into Hard territory for average athletes.

Benchmark Times for WOD

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >38:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy sandbag loads (100/70 lbs) for squats and drags demand significant strength, particularly in legs and posterior chain.
• Stamina (6/10): Ten squats per round over eight rounds tests leg muscular endurance, while backward dragging challenges posterior chain stamina.
• Endurance (4/10): Multiple rounds with full recovery between sets limits pure cardiovascular demand, though sandbag work creates moderate aerobic stress.
• Flexibility (3/10): Bearhug position requires moderate thoracic extension and shoulder mobility, while squats need basic hip and ankle range.
• Power (2/10): Primarily strength-based movements with minimal explosive requirements; sandbag dragging is particularly grinding and slow.
• Speed (2/10): Extended rest periods and heavy loads create a strength-focused tempo with minimal emphasis on quick transitions.

Movements

• Sandbag Squat
• Sandbag Drag

Scaling Options

Reduce sandbag weight to 70/50 or 50/35 lbs. Sub goblet squats with dumbbell/kettlebell for bearhug squats. Reduce drag distance to 25ft or substitute sled pulls. Consider reducing to 6 rounds. Extend rest to 1:4 ratio if needed for movement quality.

Scaling Explanation

Scale if you cannot maintain proper squat depth with the sandbag or if grip fails before completing drags. Priority is maintaining movement quality throughout all 8 rounds. Target is completing each work interval in 60-90 seconds with good form.

Intended Stimulus

Moderate-intensity glycolytic conditioning lasting 20-30 minutes. Tests posterior chain strength endurance and grip strength while building work capacity under steady metabolic stress. The 1:3 work-to-rest ratio allows for quality movement with incomplete recovery.

Coach Insight

Pace conservatively - aim for unbroken sets on squats if possible. Keep chest up and core tight during bearhug squats. For backward drags, maintain low stance and drive through heels, don't let sandbag bounce. Use the rest periods to reset grip and breathing - walk around but don't sit. Expect significant grip and posterior chain fatigue by round 4-5.

Benchmark Notes

8 rounds of bearhug sandbag squats and backward drags with 1:3 work-to-rest ratio. Per round analysis: 10 bearhug sandbag squats (100/70 lb) at 3 sec/rep fresh = 30 sec, backward sandbag drag 50ft at 1 sec/ft fresh = 50 sec. Base round time = 80 sec work. With 1:3 rest ratio, rest periods = 240 sec between rounds. Round-by-round with fatigue: R1-R2 = 80 sec each (fresh), R3-R4 = 88 sec each (1.1x fatigue), R5-R6 = 96 sec each (1.2x fatigue), R7-R8 = 104 sec each (1.3x fatigue). Total work time: 80+80+88+88+96+96+104+104 = 736 sec. Total rest time: 7 rest periods × 240 sec = 1680 sec. Including 10 sec transitions between movements per round (8 × 10 = 80 sec). Elite total: 736 + 1680 + 80 = 2496 sec. Scaled down for performance levels: L10 = 960 sec (elite athletes with superior pacing), L9 = 1080 sec, L8 = 1200 sec, L7 = 1320 sec, L6 = 1440 sec, L5 = 1560 sec (median), L4 = 1740 sec, L3 = 1980 sec, L2 = 2280 sec, L1 = 2640 sec (beginners with longer rest needs).

Modality Profile

Both movements involve external load (sandbag): Bearhug Sandbag Squat is a weighted squat variation, and Backward Sandbag Drag is weighted sled-style movement. Both are weightlifting modality.