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Sandbag Workout Essentials #3

Sandbag Training Essentials Workout #3

Written by
June 13, 2014
Updated March 31, 2020
Category: Fitness

Workout Summary

This is an excellent full body sandbag workout routine that utilizes six sandbag exercises during three individual circuits, followed by a set of Deck Squats using the Tabata Protocol. Builds strength while also burning fat. This workout is part of the Sandbag Training Essentials Workout Plan.

Workout Instructions

Complete Sets ‘A’, ‘B’, and ‘C’ as individual circuits, resting 0-10 seconds between exercises and 90 seconds between each circuit. Complete Set ‘D’ using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second rest periods).

A1: Squat (Bear Hug) – 3 x 10 reps
A2: Clean (Zercher) – 3 x 10 reps (60-90 secs rest)
B1: Shoulder to Shoulder Press – 3 x 10 reps
B2: Half Moon Snatch – 3 x 10 reps (60-90 secs rest)
C1: Side-to-Side Deadlift – 3 x 10 reps
C2: Shouldering (Alternating) – 3 x 10 reps (60-90 secs rest)
D: Snatch to Squat – 1 x Tabata

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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