Sandbag Workout of the Week, 10 Dec 2018

Sandbag Circuit

This week we have a good sandbag workout of the week for you to try when you get to the gym and are not sure what you want to do. This workout has 4 different sandbag movements, you will perform 8 repetitions of each exercise to complete one round. The entire workout is 8 rounds.

The Workout

Warm-up: 10 minutes at a moderate pace on the cardio equipment of your choice


Perform 8 rounds of the following movements:

8 Sandbag Squats

8 Sandbag Push Press

8 SB Hang Power Cleans

8 Sandbag Burpees

Then as a Finisher

Perform a 1200-meter row.

How to Perform this Sandbag Workout

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.

Start with the warm-up. Select your favorite piece of cardio equipment and go for 10 minutes at a moderate pace. Get the blood flowing and hearth rate up a bit. Prime your muscles for the next portion of the workout.


The Sandbag Circuit

After the warm-up, catch your breath and grab a drink. You can time this workout if you want to see how fast you can do this workout. Timing is optional, I recommend just trying to complete the workout with as little rest as possible during the rounds and a small rest between rounds. Select a sandbag that is going to make this workout a challenge.

Starting with the squat, Clean the sandbag from the floor, then press it over your head to a back-squat position and perform 8 squats. As an alternative you can perform front squats, overhead or Zercher squats if you want to change things up a bit.

Once you complete the squats bring the sandbag to a front rack position and perform 8 push press. If you want to make it a little harder you can do strict press.

After completing the press movement, lower the sandbag to a hanging position in front of your body. From here you will perform 8 power cleans from the hang position. After the 8 reps, drop the sandbag to the floor in front of you.

Finally, with the sandbag on the floor in front of you, you will do 8 sandbag burpees. Drop down and grab the handles of the sandbag, kick your feet out, bring your feet back in and stand up, bringing the sandbag up with you.  Repeat for 8 reps.

After you finish 8 rounds of this circuit, move to the Concept2 Rower and complete 1200 meters for your finisher.


Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement.


Demonstrations Video

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