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Workout Sandbag Warrior Strength Workout

Sandbag Warrior Strength Workout #1

Written by
June 4, 2014
Updated April 12, 2018

Workout Summary

For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training you are provided with a safer option while reaping the many advantages of olympic lifting. Developing maximum strength, functional movements, conditioning, and explosive power simultaneously. Performing the Sandbag Warrior Strength Workout will achieve athleticism, functional movements, conditioning, and strength all at once, creating a unique training regimen for accelerated results.

Workout Instructions

Perform all rounds in each group before moving to next group. For Heavy Back Squat and Heavy Floor Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Tabata Thrusters, you will perform 20 secondss of work with 10 seconds of rest for 8 rounds. Do not put down the weight during rest. Beginners rest in racked position, advanced rest in overhead position.

A1: Sandbag Clean from Hang – 4 rounds x 5 reps

B1: Heavy Sandbag Back Squat – 5 rounds x 5 reps
B2: Heavy Sandbag Floor Press – 5 rounds x 5 reps

C1: Sandbag Military Press – 4 rounds x 5 reps

D1: Sandbag Bent Row – 4 rounds x 10 reps

E1: Sandbag Triceps Extension – 4 rounds x 10 reps

F1: Tabata Sandbag Thruster – 8 rounds x 20 sec on/10 sec off

Other Workout Details

Workout Created by: Raleigh Moore
Workout Demonstrated by: Mark de Grasse
Equipment Used: Onnit Sandbag


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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