Body Force Fitness

This week we have a basic 20 Minute Sandbag AMRAP. 3 Moves, 5 reps each, for as many rounds as you can do in 20 Minutes.

The Workout

Perform As Many Rounds as Possible in 20 Minutes

Push-ups (5 Reps)

Sandbag Deadlifts (5 Reps)

Box Jumps (5 Reps)


How to Perform this 20 Minute Sandbag AMRAP

If you are not familiar with any of the movements in this workout ask a coach.

We always recommended you 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.

Ready to Start? You will need a Heavy Sandbag for the deadlifts, and plyo-box for the box jumps.  Since this is a 20 Minute AMRAP you will also need a fitness timer app that you can set for a 20-minute countdown.


Start each round off by performing 5 push-ups. Standard push-ups on your toes is the preferred method. However, if you need to modify you can do push-ups from your knees. If you are looking to add a bit more of a challenge you can elevate your feet on a low box, or do band resisted push-up.

Sandbag Deadlift

Grab the heaviest Sandbag you think you can lift for 5 reps. With the sandbag on the floor in front of you, squat down and grab the handles. Keeping your arms straight, drive up through your legs, extending your hips to a fully upright position. Hinging at the hips and slightly bending your knees, lower the sandbag back to the floor. Repeat for 5 reps.  If you need to modify this movement use a lighter sandbag.

Box Jumps

Standing with a plyo-box in front of you, Dip slightly with your knees and then drive up, jumping up onto the box, landing squarely with both feet. Extend your hips fully, then step back down from the box. We do not recommend jumping back off the box because that rebounding motion can cause injury. Repeat for 5 reps. If you need to modify this move, you can do alternating step-ups (5 on each side)


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


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