Workout Description

Why This Workout Is Hard

The 100/70lb sandbag power cleans are moderately heavy for most athletes, but the 10-round format with only 3 toes-to-bar between sets creates minimal recovery. The sandbag's awkward shape makes it harder to cycle than a barbell. Grip fatigue from toes-to-bar compounds the challenge of handling the sandbag repeatedly. Most athletes will need significant rest between rounds, extending workout time and creating substantial fatigue accumulation.

Benchmark Times for Where Did All the Sand Come From?

• 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 toes to bar will exhaust grip and core stamina, while 60 total sandbag cleans challenge posterior chain muscular endurance.
• Endurance (7/10): Ten rounds of continuous work with grip-intensive movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Toes to bar requires significant shoulder mobility, thoracic extension, and hip flexion range of motion for proper execution throughout all rounds.
• Strength (6/10): Sandbag power cleans at 100/70 pounds require moderate strength, while toes to bar demands relative strength for hanging and core control.
• Power (6/10): Power cleans are inherently explosive movements requiring hip drive and speed under the bar, though fatigue will diminish power output.
• Speed (5/10): Moderate cycling speed required to maintain intensity, with grip fatigue from toes to bar potentially slowing transitions between movements.

Movements

• Sandbag Power Clean
• Toes-to-Bar

Benchmark Notes

This workout consists of 10 rounds of 3 Toes-to-Bar + 6 Sandbag Power Cleans (100/70 lb). Total volume: 30 T2B + 60 Sandbag Power Cleans. Movement analysis: Toes-to-Bar in fresh state take 1.5-2.5 sec per rep, but will degrade significantly due to grip fatigue and core exhaustion over 10 rounds. Sandbag Power Cleans at 100/70 lb are moderately heavy and awkward to handle compared to barbells. Fresh state estimate: 2.5-3 sec per rep. Round-by-round breakdown: Rounds 1-2 (1.0x): T2B 2 sec/rep, Sandbag PC 3 sec/rep = 18 sec/round. Rounds 3-4 (1.2x): 22 sec/round. Rounds 5-6 (1.3x): 23 sec/round. Rounds 7-8 (1.5x): 27 sec/round. Rounds 9-10 (1.8x): 32 sec/round. Set breaking: T2B will break into singles/doubles after round 4. Sandbag PCs will require 2-3 sets per round in later rounds. Transition time between movements: 3-5 sec per round (same area). Total base time: 220 sec + transitions 40 sec + set breaks 80 sec = 340 sec for elite. This is similar to a moderate-volume gymnastics + weightlifting combination. Comparing to Grace (30 C&J 135/95) with L10 at 90-120 sec, this workout has double the reps at lighter but more awkward loading, plus grip-intensive T2B. Scaling from Grace: 2x reps, 0.75x load intensity, +grip fatigue = approximately 3x Grace time. Grace L10 ~105 sec × 3 = 315 sec, which aligns with my calculation. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Two movements: Toes-to-Bar (bodyweight gymnastics movement) and Sandbag Power Clean (external load weightlifting movement). Equal split between gymnastics and weightlifting modalities.