Workout Description

Why This Workout Is Hard

The 100/70lb sandbag creates significant loading for squats, and the alternating shoulder positions prevent any recovery between sets. Toes to bar after heavy squats creates grip and core fatigue interference. Five rounds with 40 total heavy squats plus 70 T2B creates substantial volume accumulation. The continuous nature with no built-in rest and movement interference between posterior chain loading and hanging movements drives this into Hard territory for average athletes.

Benchmark Times for 30:01 - 50:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sandbag squats (40 total) and toes to bar (28 total) will heavily tax muscular endurance in legs, core, and grip.
• Endurance (7/10): Five rounds of continuous work with heavy sandbag and gymnastics movements creates significant cardiovascular demand with minimal rest opportunities.
• Strength (6/10): 100/70lb sandbag requires moderate to high strength for squats, especially when fatigued. Toes to bar demands upper body pulling strength.
• Speed (5/10): Moderate cycling speed required to maintain intensity across five rounds, with transitions between sandbag positions and pull-up bar movements.
• Flexibility (4/10): Sandbag positioning requires shoulder mobility, while toes to bar demands significant hip flexion and shoulder flexibility for full range of motion.
• Power (2/10): Minimal explosive demand; movements are more grind-based with focus on strength endurance rather than speed or explosive output.

Movements

• Sandbag Squat
• Toes-to-Bar

Benchmark Notes

This workout consists of 5 rounds of sandbag squats (alternating shoulders) and toes-to-bar. Movement breakdown: Sandbag squats (100/70 lb) are similar to front squats but with awkward positioning - estimate 2.5-3 sec per rep fresh. Toes-to-bar typically take 1.5-2.5 sec per rep. Per round: 20 sandbag squats + 14 toes-to-bar = 34 total reps. Round timing analysis: Round 1 (fresh): 20 squats × 2.5 sec + 14 T2B × 2 sec + transitions = 78 sec. Round 2: Fatigue factor 1.1x = 86 sec. Round 3: Fatigue factor 1.2x = 94 sec. Round 4: Fatigue factor 1.3x = 101 sec. Round 5: Fatigue factor 1.4x = 109 sec. Total base time ≈ 468 sec. Add set breaks and shoulder transitions (sandbag repositioning between left/right): +60-90 sec across 5 rounds. This gives elite times around 6-7 minutes (360-420 sec). The workout is most similar to a medium-volume chipper with moderate loading. Comparing to Helen (3 rounds, 7:30-8:30 elite) and adjusting for 5 rounds with heavier emphasis on strength, elite athletes should complete this in 6-7 minutes. Recreational athletes will struggle more with the sandbag weight and T2B volume, leading to significant set breaking and longer rest periods, pushing times to 15-18 minutes. Final targets: L10: 6:00, L5: 10:00, L1: 18:00.

Modality Profile

Two movements: Sandbag Squat (external load - Weightlifting) and Toes-to-Bar (bodyweight - Gymnastics). Equal split between W and G modalities.