Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate DB weight, basic movements), the 17-minute continuous format creates steady fatigue accumulation. The relay structure with 35-second rest provides some recovery, preventing this from being Hard. The sandbag carries will be the limiting factor for most athletes, but the weights and rep schemes remain accessible. Average CrossFitters can complete as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume potential over 17 minutes with grip-intensive movements like toes to bar and rope pulls will heavily tax muscular endurance.
• Endurance (7/10): 17-minute AMRAP with relay format creates sustained cardiovascular demand, though 35-second rest periods between efforts provide some recovery.
• Power (7/10): DB power cleans are explosive hip extension movements, requiring significant power output especially when performed under fatigue.
• Strength (6/10): 50/35lb DB power cleans and 100/70lb sandbag carries require moderate strength, especially when fatigued from repeated efforts.
• Speed (6/10): Relay format emphasizes quick transitions and maintaining pace, though rest periods allow for some strategic pacing between rounds.
• Flexibility (4/10): Toes to bar demands significant shoulder and hip flexibility, while power cleans require adequate ankle and hip mobility.

Movements

• Sandbag Carry
• Dumbbell Power Clean
• Toes-to-Bar
• Sandbag Rope Pull

Modality Profile

4 movements total: Toes-to-Bar (1 gymnastics), Dumbbell Power Clean, Sandbag Rope Pull, and Sandbag Carry (3 weightlifting with external load). 1/4 = 25% G, 3/4 = 75% W.