Sandbag Workouts for Strength, Power and Grit

These Sandbag Workouts are all effective ways to improve your general, full body strength and conditioning for sport and life.

Sandbag Technique

Sandbag Workouts

Scroll through to find your next workout.

Workout 1

5 Rounds for Time

  • 400 metre Run
  • 25 Air Squats
  • Carry a Sandbag (25/15 kg) throughout the workout
Sandbag workouts outside
©Rogue

Workout 2

AMRAP in 40 minutes

  • 12 Burpees
  • 9 Hang Power Cleans (95/65 lb)
  • 18 Wall Ball Shots (20/14 lb)
  • 200 metre Sandbag Run (60/40 lb)

Workout 3

4 Rounds for Time

  • 3 Flights Stairs with Air Pack
  • 10 Sandbag Squats (100/75 lb)
  • 10 Sandbag Plank Pulls (100/75 lb)
  • 10 Sandbag Cleans (100/75 lb)
  • 10 Sandbag Glute Bridges (100/75 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Sandbag Glute Bridges is completed.

Movement Standards

Sandbag Plank Pull: In a Plank position, move the Sandbag from the left side to the right side, then from the right side to the left. Each switch is counted as one rep.

Sandbag Glute Bridge: Lay on the ground with the back flat on the ground and the knees and legs perpendicular to the floor. Put the Sandbag on the hips and raise the hip towards the air into a Bridge position. This is counted as one rep.

Workout 4 – Deligiannis

For Time

  • 100 Sandbag Get-Ups*
  • 100 Sandbag Cleans*
  • 100 Sandbag Squats*
  • 100 Ground-to-Shoulder Loads*
  • 100 Sandbag Shoulder Presses*
  • 100 Sandbag Sit-Ups*
  • 1 mile Sandbag Run*
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 4-count Mountain Climbers
  • 100 4-count Flutter Kicks
  • 1 mile Sandbag Run*

* Use a 40% bodyweight Sandbag

Scaling

Man zipping up sandbag
©Rogue

“Deligiannis Ruck”

For Time

  • 100 Burpees
  • 100 Tricep Dips
  • 100 Air Squats
  • 100 4-count Mountain Climbers
  • 100 Sit-Ups
  • 100 4-count Flutter Kicks
  • 1 mile Run
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 Lunges
  • 100 Russian Twists
  • 1 mile Run

Wear a Ruck (30/20 lb) throughout

“Deligiannis Bodyweight”

For Time

  • 100 Burpees
  • 100 Tricep Dips
  • 100 Air Squats
  • 100 4-count Mountain Climbers
  • 100 Sit-Ups
  • 100 4-count Flutter Kicks
  • 1 mile Run
  • 100 Push-Ups
  • 100 Pull-Ups
  • 100 Lunges
  • 100 Russian Twists
  • 1 mile Run

Workout 5 – Brute Force Mile

For Time

  • 50 Bag Facing Burpees (70/50 lb)
  • 400 metre Burden Run (70/50 lb)

Then, 10 rounds of:

  • 3 Push-Up Bag Drags (70/50 lb)
  • 4 Sumo Deadlift High-Pulls (70/50 lb)
  • 5 Front Squats (70/50 lb)
  • 800 metre Burden Run (70/50 lb)

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

  • Bear Complexes (70/50 lb)
  • Brute Force Burpees
  • 400 metre Burden Run (70/50 lb)
  • 50 Lateral Burpees

Use one sandbag throughout.

Each “bear complex” (with a sandbag) for this workout consists of: 1 squat clean , 1 shoulder-to-overhead, 1 back squat, and 1 shoulder-to-overhead.

A “brute force burpee” involves a burpee onto a sandbag and then raising the sandbag from the ground to overhead in a single movement. See: brute force burpee demo.

A “push-up bag drag” involves a push-up next to your sandbag and at the top of the push-up, grabbing and pulling the sandbag from one side of your body to the other side. See: push-up bag drag demo.

Scaling Options

Option 1:

  • 25 Bag Facing Burpees
  • 400 metre Burden Run

Then, 5 rounds of:

  • 3 Push-Ups Bag Drags
  • 4 Sumo Deadlift High-Pulls
  • 5 Front Squats
  • 800 metre Burden Run

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

  • Bear Complexes
  • Brute Force Burpees
  • 400 metre Burden Run
  • 25 Lateral Burpees

You choose the weight.

Option 2:

  • 15 Bag Facing Burpees
  • 400 metre Burden Run

Then, 3 rounds of:

  • 3 Push-Ups Bag Drags
  • 4 Sumo Deadlift High-Pulls
  • 5 Front Squats
  • 800 metre Burden Run
Man during sandbag workouts
©Rogue

Then, 1-2-3-4-5 reps of:

  • Bear Complexes
  • Brute Force Burpees
  • 400 metre Burden Run
  • 15 Lateral Burpees

You choose the weight.

Kids’ Option:

  • 10 Bag Facing Burpees
  • 400 metre Burden Run
  • 10 Push-Ups Bag Drags
  • 10 Sumo Deadlift High-Pulls
  • 10 Front Squats
  • 800 metre Burden Run

Then, 1-2-3-4-5 reps of:

  • Bear Complexes
  • Brute Force Burpees
  • 400 metre Burden Run
  • 10 Lateral Burpees

Scale burden run distance as needed. You choose the weight.

Workout 6

For Time

Buy-In:

  • 532 metre Sandbag Run (40/30 lb)

5 Rounds of:

  • 21 Hand Release Push-Ups
  • 20 Alternating Dumbbell Snatches (50/35 lb)
  • 15 Single-Arm Overhead Dumbbell Lunges (50/35 lb)
  • Cash-Out: 532 metre Sandbag Run (40/30 lb)

Wear a Weight Vest for the entire workout (20/14 lb)

Scaling

Buy-In:

  • 532 metre Medicine Ball Carry (30/20 lb)

5 Rounds of:

  • 21 Hand Release Push-Ups
  • 20 Alternating Dumbbell Snatches (35/20 lb)
  • 15 Walking Lunges

Cash-Out:

  • 532 metre Medicine Ball Carry (30/20 lb)

Workout 7

Buy-In:

  • 800 metre Sandbag Run with Weight Vest (60 lb, 20/14 lb)

Then, AMRAP in 21 minutes

  • 5 Sandbag Ground-to-Shoulders (60 lb)
  • 7 Burpee Box Jumps (24/20)
  • 13 Shoulder-to-Overheads (115/85 lb)

Wear a Weight Vest (20/14 lb)

Cash-Out:

  • 1 mile Run (w/o Weight Vest and Sandbag)

Athlete will start with a buy-in of 800 metre Sandbag Run with a Weight Vest. Directly after the Run, on a 21-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of 5 Sandbag Ground-to-Shoulders, Burpee Box Jumps, and 13 Sandbag Shoulder-to-Overheads.

To complete the workout, run 1 mile without the Sandbag and Weight Vest.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Workout 8

3 Rounds for Time

  • 200 metre Run
  • 50 metre Farmers Walk (2×35/25 lb sandbag)
  • 10 Burpees
  • 10 metre Bear Crawl (forward and backwards)
  • 400 metre Run
  • 100 metre Farmers Walk (2×35/25 lb sandbag, each hand)
  • 20 Burpees
  • 20 metre Bear Crawl (forward and backwards)
  • 600 metre Run
  • 150 metre Farmers Walk (2×35/25 lb sandbag, each hand)
  • 30 Burpees
  • 30 metre Bear Crawl (forward and backwards)

Wear a weight vest (20/14 lb) (except during the run)

Scaling

Intermediate

Perform 2 Rounds (instead of 3)

Beginner

Reduce Rounds, Weights, and/or Distances/Repetitions as needed

Workout 9

For Time

  • 1.5 mile Run

Then 8 rounds of:

  • 19 Pull-Ups
  • 19 Push-Ups
  • 19 Burpees

Then,

  • 400 metre Sandbag Carry (heavy)
  • 1-mile Farmers Carry (45/35 lb dumbbells)

Workout 10

5 Rounds for Time

  • 20 Kneeling Medicine Ball Slams (30/20 lb)
  • 20 Plate Sit-Ups (45/25 lb)
  • 20 calorie Row
  • 20 foot Sandbag Bear Crawl (60/40 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Sandbag Bear Crawl is completed.

Workout 11 – Farm Strong

For Time

  • 100 Sandbag Cleans Over the Shoulder (150/100 lb)

Every 90 seconds perform:

  • 5 Strict Pull-Ups

With a running clock, as fast as possible perform the 100 Sandbag Cleans over the Shoulder. Every 90 seconds, athlete must complete 5 Strict Pull-Ups before continuing with the Sandbag Cleans.

Score is the time on the clock when the 100th Sandbag Cleans over the Shoulder is completed.

Workout 12

For Time

  • 1975 metre Run
  • 11 Sandbag Ground-to-Over-Shoulder (55/45 lb)
  • 11 Thrusters (135/95 lb)
  • 11 Handstand Push-Ups
  • 11 Hang Squat Cleans (135/95 lb)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Shoulder-to-Overheads (135/95 lb)
  • 11 Back Squats (135/95 lb)
  • 11 Power Cleans (135/95 lb)
  • 37 Wall Ball Shots (20/14 lb)
  • 40 Kettlebell Swings (1.5/1 Pood)
Man filling gym equipment
©Rogue

Workout 13

13 Rounds for Time

  • 100 metre Sandbag Carry (150/100 lb, 50 metre down & 50 metre back)
  • 7 Strict Pull-ups
  • 16 Sandbag Over the Shoulder Tosses (150/100 lb)
  • 15 Sandbag Squats (150/100 lb)

Boots and utes are optional.

With a running clock, as fast as possible perform the prescribed work in the order written for 13 rounds.

Score is the time on the clock when the last round of the Sandbag Squats is completed.

Workout 14

5 Rounds for Time

  • 5 Sandbag Cleans (95/70 lb)
  • 5 Sandbag Squats (95/70 lb)
  • 50 metre Sandbag Carry (95/70 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the 50 metre Sandbag Carry is completed.

Sandbag Workouts 15

For Time

  • 1 mile Sandbag Run (50/30 lb)

Then, 7 Rounds of:

  • 30 Sandbag Back Squats (50/30 lb)
  • 10 Sandbag Strict Presses (50/30 lb)

Finally, perform:

  • 1 mile Sandbag Run (50/30 lb)

Wear a Weight Vest (20 lb)

With a running clock, as fast as possible perform the prescribed work in the order written. Wear a Weight Vest throughout the workout.

Score is the time on the clock when the last 1 mile Run is completed.

Sandbag Workouts 16

For Time

  • 200 metre Farmers Walk (2×50/35 lb)
  • 100 Pull-Ups
  • 100 Thrusters (45/35 lb)
  • 200 metre Sandbag Carry (70/50 lb)
  • 75 Burpees
  • 75 Hang Power Snatch (45/35 lb)
  • 200 metre Suitcase Walk (50/35 lb)
  • 50 Kettlebell Swings (1.5/1 pood)
  • 50 Bear Complexes (45/35 lb)
  • 200 metre Waiter Walk (2×50/35 lb)
  • 25 Muscle-Ups
  • 25 Handstand Push-Ups

1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press – unbroken.

With a running clock, as fast as possible complete the prescribed work in the order written.

The workout as originally posted suggested athletes pick their own weights for the carries (Farmers Walk, Sandbag Carry, Suitcase Walk, Waiter Walk). The prescribed weights above are based loosely on the weights some users shared in the original forum thread.

Score is the time on the clock when the Handstand Push-Ups are completed.

Movement Standards

Suitcase Walk: This is similar to Farmer’s Carry wherein the athlete carries the Dumbbell on one hand and walk the prescribed distance.

Waiter Walk: This carry involves holding two Dumbbells overhead similar to carrying trays like a waiter. While keeping the Dumbbells overhead, walk the prescribed distance.

Sandbag Workouts 17

AMRAP in 15 minutes

  • 16 Side to Side Shoulder-to-Overheads (70/45 lb)
  • 8 Bent Over Slams
  • 100 metre Farmer’s Carry

On a 15-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Movement Standards

Side to Side Shoulder-to-Overhead: Start with the Sandbag on one of your shoulders then lift the Sandbag overhead and place it down on the other shoulder. This counts as one rep.

Bent Over Slam: This is a variation of the standard Bent Over Row wherein athlete will slam the Sandbag to the ground at the end of each rep.

Sandbag Workouts 18

For Time

5 Rounds of:

  • 25 calorie Assualt Bike

Rest 1 minute*

Then, five 3-minute AMRAPs of:

  • 3 Power Cleans (135/95 lb)
  • 6 Push-Ups
  • 9 Air Squats

Rest 1 minute after each AMRAP

Then, perform:

  • 1 mile Run (20/14 lb)

Finally, AMRAP in 5 minutes of:

  • Sandbag Get-Ups (60/40 lb)
  • 5 Burpees*

*Perform 5 burpees for each get-up under 40 reps.

Time stops when all burpees are completed.

Sandbag Workouts 19

Do 20xEMOM:

  • Odd- 2 Bench presses /very heavy/
  • Even- 10m Sandbag carry

If you do not have sandbag, use something else to carry. Yoke, Farmers carry, Double KB/DB.

Both the bench and carry are supposed to be very challenging. If you are not scared of the weight, add a bit.

Sandbag Workouts 20

For Time

  • 1,000 metre Burden Run (25 kg sandbag)
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Double-Unders
  • 100 ft Rope Climbs (accumulate over multiple ascents)
  • 1,000 metre Burden Run (25kg sandbag)

With a running clock, as fast as possible complete the prescribed work in the order written. For the rope climb, accumulate 100 ft total before moving on to the final run. If you are climbing a 15 ft rope, 7 ascents are required (round up from 6.66).

Score is the time on the clock when the second Burden Run is completed.

Man lifting in gym
©Rogue

Sandbag Workouts 21

For Time

Buy-In:

  • 3 mile Ruck Run (30/20 lb)

Then, 12 Rounds of:

  • 6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
  • 6 Ruck Burpee Squats (30/20 lb)
  • 6 4-count Ruck Mountain Climbers (30/20 lb)
  • 6 Rucksack Get-Ups (30/20 lb)

Cash-Out:

  • 3 mile Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete the buy-in of 3 mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups.

To complete the workout, athlete must accomplish the cash-out of 3 mile Ruck Run.

Score is the time on the clock when the cash-out is completed.

Movement Standards

Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.

Sandbag Workouts 22

4 Rounds for Time

  • 40 calorie Assault Bike
  • 30 Sandbag Over Shoulder (50/35 lb)
  • 20 Wall Ball Shots (20/14 lb)

With a running clock, complete the prescribed work in the order written for 4 rounds as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Wall Ball Shots is completed.

Sandbag Workouts 23

AMRAP in 20 minutes

  • 20 calorie Row
  • 10 Dumbbell Overhead Presses (2×50/35 lb)
  • 20 Sandbag Alternating Lunges (100/75 lb)
  • 20 Box Step-Ups (24/20 in)

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Sandbag Workouts 24

For Time:

  • Accumulate 6 Minutes of A Sandbag Hold (150/100#)

*For any break during the Sandbag Hold a penalty of 5 Deadlifts at 1.5xBW will need to be completed immediately following the 6 minutes.

Score: The time it takes to complete the work.

Equipment: For this workout, you need to have all of the equipment set up before you start. Get your Deadlift bar set to the prescribed weight.

When holding the Sandbag, you must be standing in place and holding the bag in front of the body and above the waist. No shoulder or knee loading. Have something to mark with for every drop. After you accumulate the 6-minute hold go to your Deadlift bar and complete the penalty reps.

Scaling: The weight can be adjusted down on the bag or use two kettlebells held in a front rack position. The Deadlift weight can be adjusted to bodyweight.

Sandbag Workouts 25

9 Rounds for Time

  • 10 Burpees Over Sandbag
  • 11 Sandbag Deadlifts (80/60 lb)
  • 12 Thrusters with Ruck (30/20 lb)
  • 13 Twists with Ruck (30/20 lb)
  • 14 Standing Arm Circles (30/20 lb)
  • 15 Neck Circles (Feet elevated position)
  • 16 Sit-Ups with Ruck (30/20 lb)
  • 170 metre March (30/20 lb)

With a running clock, complete 9 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the 170 metre March is completed.

Movement Standards

Standing Arm Circle: While wearing a Ruck, extend both arms on each side and move them in a circular clockwise pattern. Each rotation is counted as one rep.

Neck Circle: Lay on the ground with both legs elevated at 45-degree angle. Lift the upper torso and rotate the neck clockwise. Each rotation is one rep.

Sandbag Workouts 26

For Time

Buy-In:

  • 2,000 metre Ruck Run (30/20 lb)

Then, 34 Rounds of:

  • 1 Sandbag Squat Cluster with Ruck (60/40 lb, 30/20 lb)
  • 3 Ruck Push-Ups (30/20 lb)
  • 5 4-count Ruck Mountain Climbers (30/20 lb)

Buy-Out:

  • 2,000 metre Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete must accomplish the buy-in of 2,000 metre Ruck Run.

Then, complete 34 rounds of 1 Sandbag Squat Clean Thruster (Cluster), 3 Ruck Push-Ups, and 5 Ruck Mountain Climbers. To complete the workout, athlete must perform the buy-out of 2,000 metre Ruck Run.

Score is the time on the clock when the buy-out is completed.

Sandbag Workouts 27

3 rounds of:

  • 20 sandbag over shoulder @150/100 lbs
  • 100m sled push @2x bodyweight on the sled
  • 30 single dumbbell push jerk @75/45

weights should feel pretty heavy, you should go out of your comfort zone during this workout and grab a weight that you would normally not use during a wod, make sure to be able to effectively do the exercises though.

Sandbag Workouts 28

For Time

21-18-15-12-9-6-3 reps of:

  • Front Squats (115/75 lb)
  • Bar Facing Burpees
  • 200 metre Sandbag Carry (80/50 lb)

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 21 Front Squats, 21 Bar Facing Burpees, and 200 metre Sandbag Carry for the first round. Continue with this pattern decreasing 3 reps each round until the final round of 3.

Score is the time on the clock when the last round of the 200 metre Sandbag Carry is completed.

Intended Stimulus

This task-priority workout will challenge stamina, endurance, and mindset.

The Front Squat load is light, so athletes should be able to complete all sets without rest or with no more than one rest break each round. The Bar Facing Burpee volume is challenging, but athletes should be able to maintain a relatively steady pace.

Expect the Sandbag Carry to be the most challenging and time-consuming aspect of the workout due to the load and overall volume.

Striving for 200 metre efforts that are under approximately 3 minutes will be the goal. High-level athletes can strive to complete this workout in under 22 minutes, while most athletes should perform a variation that allows them to complete it in approximately 30 minutes.

Scaling Options

Intermediate

For Time

21-18-15-12-9-6-3 reps of:

  • Front Squats (95/65 lb)
  • Bar Facing Burpees
  • 200 metre Plate Carry (45/25 lb)

Beginner

For Time

21-18-15-12-9-6-3 reps of:

  • Front Squats (75/55 lb)
  • Bar Facing Burpees
  • 200 metre Run

Sandbag Workouts 29

For Time

  • 20-18-16-14-12-10-8-6-4-2 Alternating Sandbag Hang Clean and Presses (70/45 lb)
  • 12 Sandbag Bear Hug Lunges (70/45 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”). The first round starts with 20 Alternating Sandbag Hang Clean and Presses and 12 Bear Hug Lunges. Keep lowering the Sandbag Hang Clean and Press by 2 reps every round and maintain the same reps for the Bear Hug Lunges.

Score is the time on the clock when the last round of the Lunges is completed.

Partner Workout 30 – HYROX NICKS

For Time (with a Partner)

  • 1,000 metre Run

Then, 2 Rounds of:

  • 100 metre Sandbag Lunges (100/70 lb)
  • 100 metre Kettlebell Farmer’s Carry (as heavy as possible)
  • 100 metre Burpee Broad Jumps
  • 1,000 metre Run

Time Cap: 45 minutes

Nicks is a Hyrox Doubles workout, that you should complete in a 2-person-team.

Just like the Hyrox Doubles competition, use the principle “YGIG” (You Go I Go) which means, Doubles Team Member 1 (DTM1) works, while DTM 2 rests and vice versa.

Nicks begins and ends with 1,000 m Run followed by 2 rounds of 100 m Sandbag Lunges, Kettlebell Farmer’s Carry, and Burpee Broad Jumps each.

The 2-person-team needs to complete the entire distance per exercise before moving on to the next exercise. It is entirely up to the team to decide the split of cal/reps, however, we recommend a split of 250 m Run part, 10-20 m for Sandbag Lunges and Burpee Broad Jumps, as well as 20-40 m for Farmers Carry.

As far as the Run part, pick one exercise that needs the most improvement. For Sandbag Lunges use competition weight and for Kettlebell Farmers Carry, go as heavy as possible. The time cap for Nicks is 45 minutes.

Score is the time on the clock when the second 1,000 metre Run is completed.

Scaling Options: Reduce all distances by half and if necessary, adjust the weights. Substitute Row or Ski for the Run.

Partner Workout 31

  • 10km Run

*Every change complete

  • 5 Burpees
  • 20m Farmers Walk (1/2 BW Per Hand)

You can break down the run however you wish but I recommend no more than 500m intervals.

Every time an athlete finishes their run, they will perform 5 Burpees and 20m Farmers walks while athlete 2 immediately starts running, athlete 1 will rest after performing the burpees and farmers walk until athlete 2 has finished their run

Partner Workout 32

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)

While Partner B performs:

  • 400 metre Sandbag Run (45/25 lb)

Partners switch after each Run.

Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 metre Run with a Sandbag.

When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout.

Finding one of the four movements to become the “mental rest” will better allow teams to keep going.

For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension.

For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side.

Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box.

Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option.

Intermediate

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

  • 8 Thrusters (135/95 lb)
  • 6 Strict Pull-Ups
  • 11 Box Jumps (24/20 in)

While Partner B performs:

  • 400 metre Sandbag Run (20/15 lb)

Partners switch after each Run.

Partner Workout 33 (Team of 4)

For Time (in a Team of 4)

  • 400 metre Weighted Walk/Run (190 lb) (together)
  • 25 Deadlifts (100 lb) (each)
  • 400 metre Weighted Walk/Run (190 lb) (together)
  • 25 Thrusters (45 lb) (each)
  • 400 metre Weighted Walk/Run (190 lb) (together)
  • 25 Sandbag Front Squats (50 lb) (each)
  • 400 metre Weighted Walk/Run (190 lb) (together)
  • 25 Push Presses (45 lb) (each)
  • 400 metre Weighted Walk/Run (190 lb) (together)

This workout requires four team members to perform the prescribed work together.

If performing the workout with gym equipment, use barbells and other available equipment. But this workout was was designed for military units, so it was originally intended to be done with stretcher, a water jerry filled with water (45 lbs.), two .50-cal ammo cans filled with sand (50 lbs. each), a sandbag (50 lbs.), and a rock (45 lbs.).

As originally written, the team will load the sandbag, water jerry, rock, and one .50-cal ammo can onto the stretcher (total weight 190 lb) and run/walk 400m carrying the stretcher (if using gym equipment, load a single barbell with 190 lb).

When they return to the start point, each member of the team will secure a piece of equipment and do the next specific exercise for 25 reps. The exercises are: deadlift, the two .50-cal ammo cans (one in each hand) for 25 reps, perform thrusters with the rock for 25 reps, front squat with the sandbag for 25 reps, and push press the water jerry for 25 reps.

Once each member of the team has completed the 25 reps, they load the equipment back on the stretcher and complete another 400m run/walk.

When they return to the start position again, each member will conduct 25 reps of another exercise with a different piece of equipment.

This rotation will carry on until each member of the team has done all four exercises. Upon completion, each team member will have done 25 reps of deadlifts, thrusters, push presses, and front squats and run a total of 2km.

More Workouts

TRX Workouts
Front Squat Workouts
Renegade Rows Workouts
Fat Burning Workouts
Double Unders Workouts
Burpee Workouts
Pistol Squat Workouts
Assault Bike Workouts
Flutter Kicks Workouts
Mountain Climbers Workouts
Devil Press Workouts