Workout Description

Movements

• Sandbag Squat
• Toes-to-Bar

Benchmark Notes

This is a 14-minute AMRAP with 3 movements per round: 12 Sandbag Alternating Reverse Lunges (100/70), 6 Sandbag Squats (100/70), and 6 Toes to Bar. Round breakdown: Sandbag reverse lunges at 100/70 lbs take ~2 seconds per rep for 12 reps = 24 seconds fresh. Sandbag squats at same weight take ~2.5 seconds per rep for 6 reps = 15 seconds fresh. Toes to bar take ~2 seconds per rep for 6 reps = 12 seconds fresh. Total fresh round time = ~51 seconds plus 6 seconds transitions = 57 seconds. With sandbag positioned behind neck throughout, this creates constant posterior chain loading and grip fatigue. Fatigue progression: Rounds 1-2 at base pace (57-63 sec), Rounds 3-4 slow to 65-75 sec due to sandbag weight and grip fatigue, Rounds 5-6 degrade to 75-85 sec with forced rest breaks, Rounds 7+ require 85-100+ sec with significant rest between movements. Elite athletes can maintain better pacing and complete 10-11 rounds, while intermediate athletes will complete 6-8 rounds as the heavy sandbag creates cumulative fatigue. Beginners will struggle with the 100/70 lb sandbag weight and complete 2-4 rounds with scaled loads.