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. By performing the Sandbag Warrior Strength Workout you will achieve athleticism, functional mobility, conditioning, and strength all at once, creating a unique training regimen for accelerated results. The Sandbag Warrior Strength Workout #4 is a full body blast improving strength, power, and endurance using only a sandbag and your bodyweight!

Workout Instructions

Perform all rounds in each group before moving to next group. For Heavy Squat and Heavy Floor Press, you should only be able to manage 3 reps with the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Burpee perform as many reps as possible in 60 seconds. Rest for 60 seconds and repeat.

A1: Sandbag Hang Squat Clean & Press – 4 rounds x 5 reps

B1: Heavy Sandbag Squat – 5 rounds x 3 reps
B2: Heavy Sandbag Floor Press – 5 rounds x 3 reps

C1: Sandbag Military Press – 4 rounds x 5 reps
C2: Sandbag Bent Over Row– 4 rounds x 10 reps

D1: Sandbag Burpee– 4 rounds x 60 sec

Other Workout Details

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