Workout Description

Why This Workout Is Medium

This relay format provides natural rest periods between stations, preventing excessive fatigue accumulation. The trap bar jumps are moderate load with low reps, sandbag movements are manageable weights, and the sprint allows recovery. While 15 minutes of work creates some volume, the built-in transitions and varied movement patterns keep intensity sustainable for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Relay format with sprints and quick transitions between movements emphasizes speed and rapid cycling through the circuit 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 with quick transitions between stations.
• Stamina (6/10): Multiple rounds of trap bar jumps and carrying/pulling heavy sandbags will test muscular endurance, particularly in legs and posterior chain.
• Strength (5/10): Trap bar jumps at 135/95 and sandbag work at 100/70 require moderate strength levels but not maximal effort.
• Flexibility (3/10): Trap bar jumps require hip and ankle mobility, while sandbag carries and rope pulls need basic shoulder and hip range.

Movements

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

Benchmark Notes

This is a 15-minute AMRAP with a relay-style format combining explosive movements and carries. Breaking down each component: 6 Trap Bar Jumps (135/95) take approximately 12-15 seconds fresh, requiring explosive power similar to box jumps but with added load. The 40ft Sandbag Rope Pull (100/70) is a unique movement combining grip strength and pulling power, estimated at 20-25 seconds fresh. The 40ft Sandbag Carry requires grip endurance and core stability, taking 15-20 seconds fresh. The 40ft Sprint provides brief recovery but adds cardiovascular demand, taking 8-12 seconds. Total round time fresh: 55-72 seconds. However, this workout will see significant fatigue accumulation due to the grip-intensive nature of both the rope pull and carry, plus the explosive demand of loaded jumps. By round 3-4, expect 15-20% slower times. By rounds 5-6, expect 25-30% slower times due to grip fatigue and accumulated lactate. The relay format means minimal transition time between movements but maximum intensity throughout. Using Cindy (20-min AMRAP) as a reference anchor, elite athletes complete 25-30 rounds in 20 minutes. Scaling for 15 minutes and accounting for this workout's higher intensity and grip demands, elite athletes should complete 8-9 rounds, intermediate athletes 5-6 rounds, and beginners 3-4 rounds. The grip-intensive nature and loaded movements make this significantly more demanding than bodyweight AMRAPs. Final targets: L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 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.