Workout Description

Why This Workout Is Medium

While individual elements are challenging (power snatches at 95/65, heavy sandbag carries), the partner relay format provides built-in recovery between rounds. The 16-minute time cap prevents excessive volume accumulation. Power snatches are moderate weight for most athletes, and the carries, though demanding, are short distances. The alternating work structure keeps intensity manageable despite the challenging movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bear crawls, sandbag drags, and carries will heavily tax muscular endurance in shoulders, core, and legs throughout the extended time domain.
• Endurance (7/10): 16-minute relay with continuous movement patterns creates significant cardiovascular demand, especially with heavy carries and crawling movements that elevate heart rate.
• Power (7/10): Power snatches are explosive movements requiring rapid force development, though tempered by the grinding nature of carries and crawls.
• Strength (6/10): Power snatches at 95/65 and sandbag work at 100/70 require moderate strength levels, though not maximal loads.
• Speed (6/10): Relay format demands quick transitions between partners and efficient movement execution to maximize rounds completed within time cap.
• Flexibility (4/10): Power snatches demand good overhead mobility and hip flexibility, while bear crawls require adequate shoulder and hip range of motion.

Movements

• Sandbag Carry
• Power Snatch
• Bear Crawl
• Sandbag Drag

Benchmark Notes

This is a 16-minute AMRAP relay with a partner, scored as rounds + reps. Each round consists of: 5 Power Snatch (95/65), 40ft Backwards Bear Crawl with Sandbag Drag (100/70), and 40ft Sandbag Bear Hug Carry (100/70). Since it's a relay, partners alternate complete rounds. Movement breakdown per round: - 5 Power Snatch (95/65): 12-15 seconds for elite, 20-25 seconds for intermediate, 30-40 seconds for novice - 40ft Backwards Bear Crawl with Sandbag Drag: This is extremely taxing - approximately 45-60 seconds for elite, 75-90 seconds for intermediate, 120-150 seconds for novice - 40ft Sandbag Bear Hug Carry: 15-20 seconds for elite, 25-30 seconds for intermediate, 40-50 seconds for novice - Transitions between movements: 5-10 seconds Total time per round: Elite 80-110 seconds, Intermediate 125-155 seconds, Novice 195-250 seconds. Since this is a relay format, each athlete gets rest while their partner works. With 16 minutes total (960 seconds), and assuming roughly equal work/rest splits, each athlete works approximately 8 minutes. Elite athletes (L9-L10): Can complete rounds in 80-90 seconds, getting 5-6 rounds in their 8 minutes of work time = 10-12 total team rounds Intermediate athletes (L5-L6): Complete rounds in 130-140 seconds, getting 3-4 rounds in 8 minutes = 6-8 total team rounds Novice athletes (L1-L2): Complete rounds in 200+ seconds, getting 2-3 rounds in 8 minutes = 4-6 total team rounds The backwards bear crawl with sandbag drag is particularly limiting and will cause significant fatigue accumulation. This movement pattern is similar to heavy sled work and will dramatically slow athletes as rounds progress. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Power Snatch is weightlifting (barbell movement). Bear Crawl is gymnastics (bodyweight movement). Sandbag Drag and Sandbag Carry are both weightlifting (external load movements). With 1 gymnastics movement and 3 weightlifting movements, the breakdown is 25% gymnastics and 75% weightlifting.