Workout Description

Why This Workout Is Hard

The 100/70lb sandbag creates significant loading for both lunges and carries, while wall walks demand shoulder stability and core strength. The relay format prevents recovery between movements, creating cumulative fatigue. Walking lunges with heavy load will pre-fatigue legs and core before wall walks, then the carry will challenge grip and posterior chain when already fatigued. Most athletes will need to break movements frequently over 14 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Walking lunges and carries with heavy sandbag will heavily tax leg and core muscular endurance over the extended time domain.
• Endurance (7/10): 14-minute relay format with continuous movement creates significant cardiovascular demand, though not as extreme as pure cardio workouts.
• Strength (6/10): 100/70lb sandbag requires moderate to high strength for lunges and carries, plus bodyweight strength for wall walks.
• Flexibility (4/10): Wall walks demand shoulder and thoracic mobility, while lunges require hip and ankle flexibility for proper positioning.
• Speed (3/10): Relay format encourages steady pacing rather than sprint cycling, with heavy loads limiting movement speed naturally.
• Power (2/10): Minimal explosive movement; primarily grinding through heavy carries and controlled wall walk progressions with sustained effort.

Movements

• Sandbag Carry
• Walking Lunge
• Wall Walk

Benchmark Notes

This is a 14-minute AMRAP with three movements per round: 40ft Walking Lunges with Sandbag (100/70), 3 Wall Walks, and 40ft Sandbag Carry (100/70). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 40ft Walking Lunges with 100lb sandbag: Approximately 20 steps at 2ft per step. With heavy load, estimate 2-3 seconds per step = 40-60 seconds fresh - 3 Wall Walks: 8-12 seconds per rep fresh = 24-36 seconds total - 40ft Sandbag Carry with 100lb: Heavy farmer's walk pace = 15-25 seconds Round 1 (Fresh): 79-121 seconds = ~1.3-2.0 minutes Round 2: +10% fatigue = 87-133 seconds Round 3: +20% fatigue = 95-145 seconds Round 4: +30% fatigue = 103-157 seconds Round 5: +40% fatigue = 111-169 seconds Round 6+: +50%+ fatigue with increasing rest needs Transition times: 5-10 seconds between movements for equipment handling. Using Cindy (20-min AMRAP) as reference anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding with heavy sandbag work and wall walks, plus it's only 14 minutes vs 20. Adjusting for shorter time domain and higher intensity: - Elite athletes (L10): 6.8-7.2 rounds - Average CrossFitters (L5): 4.8 rounds - Beginners (L1): 2.5 rounds Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Walking Lunge and Wall Walk are bodyweight gymnastics movements (2/3 = 67%), while Sandbag Carry is a weighted external load movement (1/3 = 33%). No monostructural cardio movements present.