20 Minute Sandbag AMRAP: WOW

20 Minute Sandbag AMRAP

This week we have a 20-minute sandbag AMRAP. If you are not familiar with the term AMRAP, it means As Many Rounds (or Reps) As Possible. The idea behind this 20-Minute Sandbag AMRAP is to perform as many rounds as you can. Pick a medium size sandbag, I used the 50 pound bag for the demonstration video, and set your timer for 20 minutes and give this a go.

Typically, we design our workouts to work as either strength or endurance, this week however is a bit different since you are trying to push yourself to get as many rounds as possible it is a cardio or endurance workout.

The Workout

To warm-up perform some light cardio and dynamic stretching to prepare your body for this 20 minute workout.


Perform As Many Rounds As Possible in 20 Minutes

20 Lateral Hops over the Sandbag

8 Burpees to the Sandbag

6 Sandbag Clean with a Front Squat

10 Sandbag 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 to see one round of the workout performed.

Starting with a sandbag on the floor, perform a lateral hop over it, over and back equal 2 repetitions. Perform 20 reps, then move on to the second movement.

The second movement is a burpee to the sandbag. After finishing your lateral hops turn to face the sandbag and perform the 8 burpees. Drop down place your hands on the sandbag, dropping all the way so your chest touches, kicking your feet back. Then bring your feet back in and jump up extending your hands over head. After 8 reps move on to the next exercise with as little rest as possible.

Next you will perform 6 Sandbag Cleans (from the floor) with a front squat. Start with the sandbag on the floor in front of you and clean it up to the front rack position. Perform a front squat, then return the sandbag to the floor. After 6 reps move on to the last movement.

The Final movement is the sandbag slam.  With the sandbag on the floor, stand at the end of the bag, and clean it up to your shoulder. From your shoulder you will slam it back down to the floor. I recommend alternating shoulders each rep to keep things even. After completing 10 reps, start right back at the first movement. Continue until your 20 minute clock expires.

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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