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:
- 6 Sandbag Push Press
- 200m Run (optional: carry sandbag)
- As long as possible arms locked out Sandbag Overhead Hold. Note time.
*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.
AMRAP 12 minutes
- 3 Sandbag Getups
- 3 Sandbag Deadlifts
- 3 Sandbag Cleans
- 3 Sandbag Push Press or Sandbag Jerks
2-11-17-11-2 Reps each of
- Ball Slams
- Sandbag Cleans
- Wall Balls
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.
Sandbag Burpees & GTOH WOD
- Burpee SB Jump Over
- Burpee SB Jump Over
- Sandbag Ground to Overhead : 1! to 10 and optional back down to 1
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)
- Sandbag Clean to Front Rack Position
- Lunge on Left Leg
- Lunge on Right Leg
- Push Press
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
- Front Squat
- Right Shoulder Squat
- Back Squat
- Left Shoulder Squat
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 my updated 2020 Home Gym article.
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Ultimate Guide. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. He is also a Co-Founder of BridgeX Teams LLC, a global virtual team building company. Jeff’s popular 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 for more information, and please check out Jeff’s Coach & Author page on Facebook.