WoW: Sandbag Scorcher

Sandbag Scorcher

Our workout of the week is called Sandbag Scorcher. This workout will give you a good full body workout with an emphasis on your shoulders. Give it a try this week.


The Workout

Complete 5 Rounds of 10 Reps per Exercise

Clean and Press

Sumo Squat and High Pull

Alternating Reverse Lunge with Twist

Plank Build with Pull Thru


How to Perform Kettlebell Inferno

By this time, you should be familiar with all the basic moves we will be doing. 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.

There is no time element for this workout. The idea is to work at a consistent pace taking minimal breaks. You will need to select a single sandbag. Recommended weights are: 50-60 pounds for the men and 35-45 for the ladies.


The Workout

For this sandbag scorcher, you will pick a sandbag to use for all exercises in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form.  Work at a consistent pace taking breaks as you need. If the weight seems light for some movements, slow down the pace through the movement and concentrate on strict movements.


The Exercises

Clean and Press: this is a two-part movement with a pause. Starting with the sandbag on the floor in front of you, squat down and grab the handles. Power clean the sandbag to the front rack positions and pause. From here, Press the sandbag overhead, and return to the front rack. Pause again before returning the sandbag to the floor. Repeat for 10 reps.

Sumo Squat and High Pull: Start with the sandbag on the floor in front of you. Assume a nice wide stance, toes pointed outward. Squat down and grab the handles, pushing through your heels, stand up with the sandbag. Pause in this position, then perform a high pull, bringing the sandbag up to about chin level, elbows pointed to the ceiling then lower it. Pause before returning to the starting position. Repeat for 10 reps.

Alternating Reverse Lunge with Twist: Hold the sandbag in front of you at waist level. Drop one leg back into a reverse lunge, at the same time rotate your upper body to move the sandbag to the side of the front leg. Return to the start/upright position and repeat on the other side. Repeat for a total of 10 reps.

Plank Build with Pull Thru: Begin in a low plank (on your elbows and toes) sandbag off to one side. From here rise up to a high plank (on your hands and toes), then reach thru and pull the sandbag to the other side. Lower back to a low plank. Repeat raising to the high plank and pulling the sandbag thru, until you complete 10 reps.

Repeat for 5 rounds to complete the sandbag scorcher.


Watch the demonstration video below.


Demonstration Video

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