Menu

Sandbag Workout Ideas

05/10/2014 - Other cool stuff
Sandbag Workout Ideas

From CrossFit® sessions to training for endurance athletes, runners and triathletes, sandbag training offers an excellent opportunity to condition and strengthen the body with functional, real-world movements. Here’s my Top 7 list of sandbag workout ideas. Check it out and if you have other ideas for awesome sandbag workouts, let me know on Facebook.

As Many Rounds as Possible (AMRAP) in 12 minutes of:

 

*After 12 min, determine the total time in arms locked out position and continue with the duo of 4 Push Press + 200m run for that amount of earned bonus time, counting the additional rounds toward your score.

 

Need a sandbag? Check out the Rogue Fitness tactical sandbags or make your own with this DIY guide.

 

AMRAP 12 minutes

 

2-11-17-11-2 Reps each of

The unique rep scheme on this WOD is great mental toughness training as well, especially if you’re going heavy on the sandbag cleans. Plus, nothing relieves stress quite like ball slams.

 

In addition to tactical sandbags, Rogue has some great slam balls and medicine walls, which you can use for this and many other WODs.

 

Sandbag Burpees & GTOH WOD

 

1 Burpee, then Jump over the sandbag. Repeat (ending up where you started). Then lift the sandbag from the ground to arms locked out overhead and back to the ground. That’s round one. Repeat the burpees the same way, but in this round do 2 reps of Sandbag Ground to Overhead. Keep adding 1 until you hit 10 ground to OH. You can stop here or work your way back down to 1.

 

Sandbag Curtis P + Run

 

1 Sandbag Curtis P = the following (without setting down the sandbag)

Complete 5 rounds of 10 Curtis P + 100m Sandbag Run. Each time you put the sandbag down, it’s a 2 burpee penalty.

 

Around the World Sandbag Squats

 

Complete 1 rep of each and then drop the sandbag. Complete 2 reps of each and then drop the sandbag. Keep going to as high of a rep count as possible until you can no longer safely complete an “around the world” loop of the squats. Then drop the bag. If you’ve lost form, that’s it for today. If you’ve still got safe form, but it’s just fatigue, then rest 2min and work your way back down to 1 on each side.

 

Bonus Ski Training Sandbag Workout

 

Tabata Ski Jumps + Ski Tuck Hold

 

Setup in a knees bent skiing position and for the first interval jump back and forth quickly between the two sandbags. Rest 10 seconds and then lift a bag to your shoulder. Bend your knees and move into a half-squat ski tuck. Hold for 20 seconds. Rest 10 seconds and repeat for 4 rounds. It’s a burner and great dryland ski training to prep for ski season.

 

Tabata = 8 Rounds of 20 seconds hard work + 10 seconds rest

 

Setup 2 sandbags where you can jump back and forth on them (landing with both feet, like in skiing jump turns).

 

If you are looking for more garage gym ideas, check out this Top 10 review.

 

 

 

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.

Related posts:

Never Quit!
Finding your Warrior Spirit: SEALFIT Kokoro
Ultra Trail du Mont Blanc
Charity Work
Hill Running Workout 3 #hillwod