Workout Description

Why This Workout Is Medium

While individual elements are challenging (100/70lb sandbag drags, lateral burpees), the partner format provides significant built-in recovery - each athlete rests while their partner works. The 16-minute time cap prevents excessive volume accumulation. Movements are fundamental with moderate loads. The alternating structure keeps intensity manageable despite the demanding sandbag work, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy sandbag drags will exhaust posterior chain and grip, while lateral burpees and DB snatches add upper body muscular endurance demands.
• Endurance (7/10): 16-minute AMRAP with heavy sandbag drags and continuous movement creates significant cardiovascular demand, though partner format allows brief recovery periods.
• Strength (6/10): 100/70lb sandbag drags and 50/35lb DB snatches require moderate to heavy loading, testing functional strength under fatigue.
• Power (5/10): DB power snatches are explosive movements, but heavy sandbag drags are grinding strength work, creating mixed power demands.
• Flexibility (4/10): DB power snatches demand overhead mobility and hip flexibility, while backward drags require hip extension and thoracic mobility.
• Speed (3/10): Partner format naturally limits speed as one must wait, though transitions between movements and maintaining pace matter for total rounds.

Movements

• Sandbag Drag
• Dumbbell Snatch

Benchmark Notes

This is a 16-minute partner AMRAP with alternating rounds. Each round consists of: 50ft backward sandbag drag (100/70), 4 lateral burpees over sandbag, 50ft backward sandbag drag (100/70), 6 alternating DB power snatch (50/35). Since partners alternate, each athlete gets approximately 8 minutes of actual work time. Movement breakdown per round: - 50ft backward sandbag drag: 15-20 seconds (heavy load, awkward movement) - 4 lateral burpees over sandbag: 16-20 seconds (4 sec per burpee) - 50ft backward sandbag drag: 15-20 seconds (repeated, slight fatigue) - 6 alternating DB power snatch: 12-18 seconds (2-3 sec per rep) Total round time: 58-78 seconds fresh, increasing with fatigue. Fatigue considerations: - Rounds 1-2: 60-70 seconds - Rounds 3-4: 70-80 seconds (grip fatigue from sandbag) - Rounds 5-6: 80-90 seconds (significant posterior chain fatigue) - Rounds 7+: 90+ seconds (heavy breathing, grip failure) Transition time between movements: 3-5 seconds per transition (same area, different equipment). With 8 minutes of work time per athlete, elite athletes (L10) could complete 8-9 rounds, while beginners (L1) might complete 2-3 rounds. The heavy sandbag work and grip-intensive nature creates significant fatigue accumulation. This workout is similar to heavy carrying/dragging workouts but with added metabolic stress from burpees and power movements. The partner format allows for some recovery but the intensity remains high during work periods. Final targets - L10: 8.5+ rounds, L5: 5.2 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Lateral Burpee Over Sandbag (Gymnastics - bodyweight burpee movement), Sandbag Drag (Monostructural - cyclical cardio movement), and Dumbbell Snatch (Weightlifting - external load movement). Equal distribution with slight emphasis on weightlifting.