Workout Description

Why This Workout Is Easy

This is a team relay with significant built-in rest periods - each athlete works for only 6 minutes total out of 18, getting 12 minutes of recovery. The movements are basic (sprinting, sandbag drags/carries) with no technical skills required. The work-to-rest ratio is extremely favorable at 1:2, preventing meaningful fatigue accumulation. While sprinting with sandbag work creates some intensity, the generous recovery makes this very manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Relay race format emphasizes maximum speed output during individual efforts with quick transitions between teammates and movement patterns.
• Power (8/10): Sprint intervals are the primary power demand, requiring explosive acceleration and high-velocity running between sandbag efforts.
• Strength (5/10): Sandbag carries and backward pulls require moderate strength output, though not maximal loads given the sprint format.
• Stamina (4/10): Repeated efforts over 18 minutes will test muscular endurance, particularly in legs from sprinting and posterior chain from sandbag work.
• Endurance (3/10): 18-minute relay format with rest periods between efforts limits pure cardiovascular demand, though cumulative sprinting creates moderate aerobic stress.
• Flexibility (3/10): Backward pulls demand hip mobility and shoulder flexibility, while carries require basic range of motion for safe movement patterns.

Movements

• Sandbag Carry
• Sprint
• Sandbag Drag

Scaling Options

Reduce sandbag weight to 40-60 lbs for newer athletes. Substitute sandbag backward pull with sled drag or farmer's carry if needed. Reduce distance to 30ft per segment for space constraints. Allow rest between rounds if athletes can't maintain intensity.

Scaling Explanation

Scale if athlete cannot complete sandbag movements with proper posture or if grip fails completely. Priority is maintaining sprint intensity - reduce load rather than slow down significantly. Target should be completing each 160ft round in under 90 seconds with good movement quality.

Intended Stimulus

High-intensity anaerobic sprint lasting 1-3 minutes per athlete. Targets phosphagen and glycolytic systems with emphasis on power endurance, grip strength, and explosive movement under fatigue. Primary challenge is maintaining speed and coordination while carrying awkward loads.

Coach Insight

Sprint the first 40ft aggressively to build momentum. For backward sandbag pull, keep low stance, engage lats, and use short powerful pulls. Transition quickly to sandbag carry - bear hug position with tight core, lean slightly forward. Final sprint should be all-out despite fatigue. Teams should strategize athlete order - consider putting strongest puller second when sandbag is heaviest.

Benchmark Notes

This is a team relay race format with 3 people over 18 minutes. Each person does: 40ft Sprint + 40ft Sandbag Backward Pull + 40ft Sandbag Carry + 40ft Sprint = 160ft total movement per round. Time breakdown per person per round: Sprint 40ft = 3-4 sec, Sandbag Backward Pull 40ft = 8-12 sec (slow, awkward movement), Sandbag Carry 40ft = 4-6 sec, Sprint 40ft = 3-4 sec. Total = 18-26 seconds per person per round. With transitions and handoffs between teammates (3-5 sec), each complete team round takes 60-85 seconds. Over 18 minutes (1080 seconds), elite teams complete 12-15 rounds, intermediate teams 8-12 rounds, novice teams 4-8 rounds. Fatigue significantly impacts later rounds, especially the backward sandbag pull which becomes 50-100% slower. The relay format means less individual fatigue but coordination challenges.

Modality Profile

Sprint is monostructural cardio (M). Sandbag Backward Pull and Sandbag Carry are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.