Todays Workout - 20 Minutes to Save the World...

Sorry it's been awhile since the last post - I've been working hard on a few new projects and putting the final touches on a new Sandbag Training book! If you have an interest in being lean and strong then you will love this new book, trust me. How do I know? Because I'm currently road-testing it on myself....

10 Sandbag Push Press, 

10 Burpees, 

10 Sandbag Back Squats, 

10 Chin Ups. 

As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout - Pushin'

Get over the holiday with this simple but challenging workout.

100 Skips,
20 Sandbag Thrusters.

5 rounds as fast as possible.

Record your time.

Train hard!

Todays Workout - High Rep Heartache

100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.

Record your time.

Train hard!

Todays Workout - Atlas

This workout is courtesy of longtime Sandbag Fitness follower Josh (i.e. you can blame him). It's called Atlas, presumably because after you finish it you'll feel like you've just spent the past few rounds lifting the moon. It's a real shoulder-killer.

15 Shoulder-to-Shoulder Sandbag Presses
10 Sandbag High Pulls
5 Handstand Push Ups

10 rounds as fast as possible.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Sandbag Fitness Rules!

5 Pull Ups,
10 Sandbag Thrusters.

10 rounds.

Record your time.

Train hard!

Todays Workout - Dude, Where's Your Sandbag?!

The sandbag was ever so slightly frozen today (oh, the joys of training in an un-heated garage!) so it was bodyweight only.

5 Pull Ups,

10 Press Ups,

15 Squats,

100 Skips.

As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout: Sandbag Strength Training

5 Heavy Sandbag Bear Hug Squats
5 Heavy Sandbag Overhead Press
20m Load Carry with a Heavy Sandbag

Rest for 2-4 minutes and repeat for a total of 5 rounds.

Men aim for a 50kg sandbag; women aim for a 30kg sandbag.

Record your max weight.

Train hard!

Todays Sandbag Fitness Workout - Push and Pull Pairing

This is a simple and quick workout that'll test even the best conditioned athletes.

5 Pull Ups (or variation like Body Rows)
10 Sandbag Thrusters

10 rounds as fast as you can.

Men aim for a 20kg sandbag; women aim for 12.5kg.

Record your time.

Train hard!

Todays Workout - Tabata Sandbags for Super-Conditioning!

Complete the following exercises in a Tabata interval style i.e. 20 seconds of work followed immediately with a 10 second rest period. Repeat for a total of 4 minutes (8 intervals). Take a 1 minute rest between each exercise.

Sandbag Power Cleans
Sandbag Front Squats
Sandbag Push Jerks
Sandbag High Pulls

Aim to complete an equal number of repetitions in each subsequent interval.

Men aim for a 30kg sandbag; women aim for 15kg.

To make timing easy, I'd recommend getting a Gymboss Interval Timer

Add your performance (total reps per exercise) to the comments.

Train hard!

Todays Workout - Push, Pull, Skip

20 Sandbag Push Jerks, 10 Pull Ups, 100 Skips. 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - It's My Birthday (and I'll cry if I want to)

33 Burpees, 33 Pull Ups, 33 Sandbag Cleans, 33 Sandbag Zercher Squats. 3 rounds. I'm not looking forward to my 34th birthday....

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - I Must Break You

I would recommend giving this workout a miss unless you:

1. Really want a challenge.

2. You think it can't be that bad.

3. You have a screw loose.

100 Sandbag Overhead Press in as few sets as possible - 100 Skip penalty everytime you drop the bag below chest height.

Follow this immediately with 200 Sandbag Back Squats - 20 Press Ups each time you need to rest.

Complete the whole session with a running clock.

Men aim for a 40 kg sandbag; women aim for 20kg.

Train very hard!

Todays Workout - Push, Pull, Jump

Sandbag Push Press, Pull Ups, Box Jumps. Complete as many repetitions as possible in 1 minute for each of the exercises (do the exercises in sequence using a running clock). Rest for 30 seconds and repeat for a total of 5 rounds. 

Aim to maintain or improve the repetition numbers throughout the 5 rounds.

Men aim for a 30kg sandbag; women aim for 15kg.

Train hard!

Todays Workout - Dude Where's Your Sandbag?!

50 metre Hill Sprint, 20 Squats at the top, walk back recovery, 20 Press Ups at the bottom. Repeat for a total of 10 rounds.

Train hard!

Todays Workout - Don't Stop

100 Sandbag Overhead Press (strict). A 10 Sandbag Back Squat penalty for each rest you need during the 100 repetitions.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Pain (to the power of 4)

4 Pull Ups, 8 Sandbag Overhead Press, 12 Sandbag Back Squats. As many rounds as possible in 20 minutes.

This was tough today - garage very cold and my sandbag and pull up bar were both frozen. Add this to the fact that I'd been away on a long weekend to Bruges (where the national foods are fries and chocolate) and we had one tough session.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - Sandbag Strength

Max Sandbag Back Squats, Max Sandbag Overhead Press, Max Pull Ups. Rest for 3 minutes and repeat for a total of 5 rounds.

Aim for the heaviest sandbag you can handle.

Record your weight and score.

Train hard!

Todays Workout - 10's

10 Sandbag Overhead Press, 10 Sandbag Back Squats, 10 Knees-to-Elbows. 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Squats

10 Press/Push Ups, 15 Sandbag Back Squats. As many rounds as possible in 20 minutes.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - It's The End Of The Year (As We Know It)

800m run. 50 ground-to-overhead with a sandbag. 800m run.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!