20 Minute Sandbag AMRAP Workout

20 minute sandbag AMRAP

Our workout of the week is a 20-minute sandbag AMRAP. With a timer set for 20 minutes you will cycle through as many rounds as possible of: 250-meter row, 20 Sandbag Deadlifts, 15 Sandbag Cleans, and 10 Sandbag Front Squats. You will then finish up with 2 minutes of Alternating Rope Slams (or waves).

This workout should be performed with a weight that is challenging and you have both strength and cardio movements involved.  Choose a sandbag that you can perform all 3 sandbag movements without putting the sandbag down. The goal is to continuously move through this workout, so pace is important.

The Workout

Perform as many rounds as possible in 20 Minutes of the following movements:

250-meter Row

20 Sandbag Deadlifts

15 Sandbag Cleans

10 Sandbag Front Squats


Then as a Finisher

Perform 2 minutes of

maximum effort Alternating Rope Slams


How to Perform this Sandbag AMRAP

All the moves for this workout should be familiar to most members of Body Force, but you can watch the demonstration video if you are unsure of any of them.

Always perform a good warm-up. Select your favorite piece of cardio equipment and go for 5-10 minutes at a moderate pace. Get the blood flowing and hearth rate up a bit. Then do a few dynamic stretches, this will prime your muscles for the next portion of the workout.

Set up a timer to countdown 20 minutes.  Select a sandbag that will give you a challenge, but that you will be able to maintain good form. You want to move through each of the movements with no break, and taking a minimal rest between rounds.

When the timer starts row 250 meters, once complete the row, transition to your sandbag. Try to complete all the sandbag movements as one giant set. Starting with the sandbag deadlift, perform 20 reps. Next, begin your 15 sandbag cleans from the floor.  On the 15th rep of the cleans, transition from the top position right into your sandbag front squats and perform 10 reps.  Once you complete the squats, drop the sandbag back to the floor and move back to the rower to begin your next round.  Repeat this process until the 20 minutes expires.

After the 20-Minute AMRAP is complete, grab a drink and catch your breath, we have a finisher. Grab a set of battle ropes, and set another 2 minutes on the timer. For 2 minutes you will perform as many alternating rope slams (waves) as you can. The goal is to move continuously for the entire 2 minutes.

Watch the demonstration video below to see these moves.

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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