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
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.