12 Minute Sandbag Ladder AMRAP

Sandbag ladder AMRAP

This week we have a 12-minute Sandbag Ladder AMRAP.   This workout out is made up of sandbag power snatches and burpees over the sandbag with a 1/8 Mile (.12 Mile) treadmill sprint. You will start with 2 reps and increase by 2 reps every round.

The Workout

12 Minute Ladder AMRAP

2-4-6-8-10-12-14-16-18 reps

Sandbag Power Snatches

Burpees over the Sandbag

.12 mile Sprint (on Treadmill 8.5 mph or faster)

How to Perform this Sandbag Ladder AMRAP

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Pick a sandbag that challenges you, but that you can execute the moves with good form, especially the snatches.


Set up your fitness timer app for 12-minute AMRAP.

Begin the workout with the sandbag on the floor in front of you. Squat down and grab the handles explode up through the hips, pulling the sandbag high, As the sandbag is traveling up toward your shoulders, bring your elbows under the sandbag then continue to drive upwards extending your arms. Return to the starting position and repeat.

After completing the power snatches for that round, turn the sandbag length-wise in front of you. Perform a burpee, instead of jumping straight up, perform a lateral hop over the sandbag. Repeat to complete the set number of reps for each round.

Finish each round with a .12 mile Sprint. If doing this on the treadmill, set the speed to at least 8.5 MPH and the incline to at least 1.


Return to the sandbag power snatches, add 2 reps each round until you reach 12 minutes.

Watch the demonstration video below to see these moves performed.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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