Body Force Fitness

Baggin’ It is our workout of the week at Body Force Fitness. We are taking a break from the kettlebells and breaking out the sandbags this week. Baggin’ it is a 30 Minute AMRAP of 4 exercises in a descending rep pattern, starting from the ground and going overhead.

The Workout

BAGGIN’ IT

          Complete as many rounds as possible in 30 minutes          

10 Deadlifts

8 Cleans

6 Front Squats

4 Overhead Press

30 Seconds Rest

How to Perform BAGGIN’ IT

Prepare

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

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.

Baggin’ It  Explained

You will at least one sandbag for this workout. This is an AMRAP workout, so you will want to try to keep moving through the circuit with minimal amount of rest. Choose a sandbag that will challenge you but that is not too heavy to require more rest or compromised form.

After you complete a warm-up, grab your kettlebells and start your 30-minute countdown clock. Challenge yourself.

Deadlift

Begin the workout with the sandbag deadlift. This is a hip hinge lift that works the posterior chain. Keep your back flat and shoulders square. Perform 10 reps. You may want a heavier sandbag for this exercise than you use for the rest of the workout.

Clean

From the hang position when finishing the deadlifts, go right into the cleans. Perform a slight knee dip, then drive upward while pulling the back upward with the arms and rotating it into a front rack. Repeat for 8 reps.

Front Squat

Beginning from the front racked position immediately from the final rep of the cleans, begin your set of 6 front squats. While maintaining the sandbag in the front rack, lower yourself into a squat, focus on full range of motion, looking for the torso and tibia to be parallel in the lowered position, drive back to an upright position. Complete 6 reps.

Overhead Press

Immediately following the last front squat, begin your 4 overhead press. From the front rack position. Drive the sandbag up extending your arms completely biceps should be directly in-line with your ears. Return to the front rack. After completing 4 reps, take a 30 second rest and start back at the deadlift.

 

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Watch the Demonstration Video

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