Workout Description

Why This Workout Is Hard

The 100/70lb sandbag creates significant loading for both lunges and carries, targeting legs heavily. Partner relay format provides some rest, but 15 minutes of continuous rotation with minimal recovery between efforts accumulates serious fatigue. The sandbag lunges will severely compromise legs before the carry, while toes-to-bar adds grip and core demands. Most athletes will struggle with the loading and volume combination despite the built-in partner rest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Walking lunges with 100/70lb sandbag and carries will heavily tax leg and core muscular endurance over multiple rounds.
• Endurance (7/10): A 15-minute AMRAP with heavy carries and lunges creates significant cardiovascular demand, especially with partner relay format requiring sustained effort.
• Strength (6/10): Heavy sandbag loads (100/70lbs) require substantial strength for lunges and carries, though not maximal effort lifting.
• Speed (5/10): Partner relay format encourages steady pacing and efficient transitions, but heavy loads limit cycling speed potential.
• Flexibility (4/10): Walking lunges demand good hip and ankle mobility, while toes to bar requires shoulder and hip flexion range.
• Power (2/10): Minimal explosive movement; primarily grinding through heavy carries and controlled lunges with moderate toes to bar.

Movements

• Sandbag Carry
• Walking Lunge
• Toes-to-Bar

Benchmark Notes

This is a 15-minute AMRAP partner relay with sandbag lunges, toes-to-bar, and sandbag carries. I'll analyze this by breaking down each movement and accounting for partner transitions. Movement Analysis: - 50ft Walking Sandbag Lunges (100/70): Heavy sandbag lunges are extremely taxing. Each 50ft segment requires approximately 25 lunges. At moderate pace with heavy load: 60-90 seconds per segment for elite athletes, 90-120 seconds for intermediate. - 5 Toes-to-Bar: Standard gymnastics movement, 8-15 seconds for elite, 15-25 seconds for intermediate. - 50ft Sandbag Carry (100/70): Farmer's walk style carry, 15-25 seconds for elite, 25-40 seconds for intermediate. Partner Relay Factor: Partners alternate completing full rounds, so each athlete gets rest while their partner works. This significantly impacts pacing - athletes can maintain higher intensity but must account for transition time between partners (5-10 seconds). Round Time Estimates: - Elite (L9-L10): 90-110 seconds per round including transitions - Advanced (L7-L8): 110-140 seconds per round - Intermediate (L5-L6): 140-180 seconds per round - Novice (L1-L3): 180-240+ seconds per round Fatigue Considerations: The sandbag lunges are the limiting factor. Even with partner rest, the heavy eccentric loading will accumulate significant fatigue. Expect 10-15% degradation in later rounds. Cindy Comparison: Using Cindy (AMRAP 20) as an anchor where L10 achieves 25-30 rounds and L5 achieves 15-18 rounds. However, this workout is much more strength-intensive with heavier loading and only 15 minutes. The sandbag work is significantly more demanding than Cindy's bodyweight movements. Adjusted Calculations: - L10: 7+ rounds (105-110 sec/round average) - L5: 4.8 rounds (187 sec/round average) - L1: 2.5 rounds (360 sec/round average) Final targets: L10: 7.0+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Walking Lunge is bodyweight gymnastics (G), Toes-to-Bar is bodyweight gymnastics (G), and Sandbag Carry is external load weightlifting (W). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 33% G and 67% W.