Workout Description

Why This Workout Is Medium

This relay format provides natural rest periods between rounds, preventing excessive fatigue accumulation. The trap bar jumps are moderate weight with low reps, sandbag movements are manageable loads, and the sprint allows recovery. While 15 minutes of work creates some volume, the built-in recovery from the relay structure and relatively light/moderate loading keeps this accessible for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition trap bar jumps, rope pulls, and carries over 15 minutes will heavily tax muscular endurance across multiple muscle groups.
• Speed (8/10): Relay format with sprints and quick transitions between stations emphasizes speed and rapid movement cycling for maximum rounds.
• Endurance (7/10): 15-minute AMRAP with continuous movement and minimal rest creates significant cardiovascular demand, especially with the relay format requiring sustained output.
• Power (7/10): Trap bar jumps are explosive movements, and the sprint component demands high power output, creating significant anaerobic power demands.
• Strength (6/10): Trap bar jumps at 135/95 lbs and sandbag work at 100/70 lbs require moderate to high strength output throughout the workout.
• Flexibility (3/10): Basic mobility needed for trap bar jumps and carrying positions, but no extreme range of motion requirements in this workout.

Movements

• Sandbag Carry
• Sprint
• Trap Bar Jump
• Sandbag Rope Pull

Benchmark Notes

This 15-minute AMRAP relay race combines explosive power (trap bar jumps), grip/pulling endurance (sandbag rope pull), carrying strength (sandbag carry), and sprint speed across 40ft segments. Each round consists of: 6 trap bar jumps (135/95), 40ft sandbag rope pull (100/70), 40ft sandbag carry, and 40ft sprint. Movement breakdown per round: - 6 trap bar jumps at 135/95: 12-18 seconds (2-3 sec per rep with explosive reset) - 40ft sandbag rope pull at 100/70: 20-30 seconds (challenging grip/pull work) - 40ft sandbag carry: 8-12 seconds (depends on sandbag weight, likely 100/70) - 40ft sprint: 4-6 seconds - Transitions between movements: 5-10 seconds total Total time per round: 49-76 seconds for elite athletes, scaling up to 70-110 seconds for recreational athletes. Fatigue considerations: - Grip fatigue from rope pulls will significantly impact later rounds - Trap bar jumps become more challenging as legs fatigue from carries and sprints - Sprint times will degrade as overall fatigue accumulates - Round 1-3: baseline times, Round 4-6: +15-20% slower, Round 7-9: +25-35% slower, Round 10+: +40-50% slower Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as the closest anchor, where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds. However, this workout is more power/strength intensive with heavier implements and shorter duration (15 vs 20 minutes), suggesting lower round counts. Adjusting for the 15-minute time domain and higher intensity: Elite athletes (L10) should complete 10-11 rounds, intermediate athletes (L5) around 6-7 rounds, and beginners (L1) around 3-4 rounds. Final targets: L10: 10.4+ rounds, L5: 6.8 rounds, L1: 3.2 rounds

Modality Profile

4 movements total: Trap Bar Jump (W), Sandbag Rope Pull (W), Sandbag Carry (W), Sprint (M). Three weightlifting movements with external load, one monostructural cardio movement.