Workout Description

Why This Workout Is Easy

This relay format with a partner provides significant built-in recovery while one person works. The movements are basic (bike calories, sandbag carry/pull), volume is very low (10/7 calories, 80 feet total), and the 16-minute time cap is generous. The sandbag weight isn't specified but standard weights would be manageable. With alternating work and rest periods, fatigue accumulation is minimal, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Sustained muscular endurance required for sandbag carries and pulls, compounded by accumulating fatigue from bike work over 16 minutes.
• Speed (8/10): Relay format demands quick transitions and high cycling pace to maximize team performance within the 16-minute time cap.
• Endurance (7/10): 16-minute relay with bike calories creates significant cardiovascular demand, especially when combined with carrying/pulling under time pressure.
• Strength (6/10): Sandbag carries and backward pulls require moderate strength, especially grip strength and posterior chain engagement throughout the workout.
• Power (4/10): Bike calories require some explosive leg drive, while sandbag movements are more grind-focused with minimal power demands.
• Flexibility (3/10): Basic hip and shoulder mobility needed for carries and pulls, but no extreme range of motion requirements.

Movements

• Sandbag Carry
• Calorie Bike
• Sandbag Drag

Scaling Options

Reduce bike calories to 8/5 or extend time to 18-20 minutes. Use lighter sandbag (30-50 lbs for men, 20-40 lbs for women). Reduce carry distance to 20-30 feet each direction. Substitute backward pull with forward drag if mobility is limited. Consider individual workout if no partner available - rest 90 seconds between rounds.

Scaling Explanation

Scale if unable to complete bike calories within 75 seconds or if sandbag compromises movement quality. Athletes with grip strength limitations, lower back issues, or new to sandbag training should reduce load. Maintain workout intensity around RPE 8-9 throughout. Target is each partner completing 4-6 total rounds with consistent times.

Intended Stimulus

High-intensity anaerobic sprint lasting 12-20 minutes total. Primarily glycolytic energy system with some phosphagen contribution during bike sprints. Tests cardiovascular capacity, grip strength endurance, and ability to maintain power output during grip-intensive carries while fatigued.

Coach Insight

Partner A completes full round while Partner B rests, then switch. Attack the bike aggressively - aim for calories in 45-60 seconds to allow recovery time. Pick up sandbag with proper deadlift mechanics - neutral spine, chest up. For carries, keep bag close to body, take smaller steps to maintain balance. Backward pull requires core stability - stay low, drive with legs, pull bag smoothly without jerking. Transition quickly between movements but don't rush sandbag pickup.

Benchmark Notes

This is a 16-minute AMRAP with teams of 2 alternating. Each round consists of: 10/7 Cal Bike (30-45 sec), 40ft Sandbag Carry (15-20 sec), 40ft Sandbag Backward Pull (20-25 sec), plus transitions (10-15 sec). Total round time per person: 75-105 seconds fresh. With partner alternating, each athlete works every 2.5-3 minutes, allowing good recovery. Fatigue minimal due to rest periods. Round 1-3: 90 sec/round, Round 4-5: 95 sec/round, Round 6+: 100 sec/round. Elite teams complete 13+ total rounds (6.5+ per person), while beginners complete 5 total rounds (2.5 per person). The relay format and built-in rest keep intensity high throughout.

Modality Profile

Calorie Bike is monostructural cardio (M). Sandbag Carry and Sandbag Backward Pull are both weighted external load movements (W). With 1 M movement and 2 W movements, the breakdown is approximately 33% M and 67% W.