Sandbag Ladder AMRAP; 15 April 2019

20 Minute sandbag ladder AMRAP

This week we have a sandbag ladder AMRAP.   This workout is made up of 5 sandbag exercises; plank with drag through, deadlifts, cleans, push press and squats. This workout is meant to be done as a 20-minute AMRAP (as many rounds as possible) but it can easily be adapted to fit different goals.

The Workout

20 Minute AMRAP ladder

Start at 2 reps and add 2 reps every round.

Plank with sandbag drag through

Sandbag Deadlifts

Sandbag Cleans

Sandbag Push Press

Sandbag Back Squats

How to Perform this Sandbag Ladder AMRAP

If you are not familiar with any of the movements in this workout, watch the video below or 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.

Pick your sandbag based on your goal of the workout. If you are doing the AMRAP as described you should choose a mid-weight sandbag, (45-60 pounds). If your goal is straight strength, go with a heavy sandbag and take breaks as needed.

If you are doing this as the 20-minute AMRAP, set up your fitness timer app to countdown/AMRAP mode and set the time for 20 minutes.

When the time begins, perform 2 reps of each exercise. Start in the plank position and perform your sandbag drag throughs, each time you drag the sandbag through is one rep. Stand up and perform your deadlifts. Transition right from the last rep of the deadlifts into the cleans.  Hold the sandbag in the Rack position on the last rep of the cleans, from here begin your push presses. After completing the last rep of your push presses, move the sandbag to a back rack and perform your squats. On completing your squats, put the sandbag back on the floor and begin the next round added 2 reps to each exercise.

Repeat this until your 20-minute timer runs out or you complete the number of rounds you decided on.


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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