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Sandbag Training Essentials Workout

Written by
April 10, 2014
Updated March 31, 2020
Category: Fitness


This is an excellent full body sandbag workout routine that utilizes five sandbag exercises during two circuits. Builds strength while also burning fat.

Workout Video

Workout Instructions:

Complete Sets ‘A’ and ‘B’ as individual circuits, resting 0-30 seconds between exercises and 60-90 seconds between each circuit. Complete the Happy Ending Set ‘HE’ using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second rest periods).

A1: Clean (Zercher) – 3 x 10
A2: Shoulder Get Up – 3 x 5 each side (60-90 secs rest)
B1: Shouldering (Alternating) – 3 x 10
B2: Goodmorning (Zercher) – 3 x 10
B3: Shoulder-to-Shoulder Press – 3 x 10 (60-90 secs rest)
HE: Rotation 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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