Instructions

Perform 5 reps of Exercise A and then immediately perform 5 reps of Exercise B. Stay on each station for 2-minutes and do as many sets as possible in that time. Then move onto the next station with a 20 second rest. Rest 90 seconds and complete set 2.

Station 1
Exercise A – 5 x Sandbag good mornings
Exercise B – 5 x Sandbag forward lunge

Station 2
Exercise A – 5 x Sandbag snatch
Exercise B – 5 x Sandbag sandbag sit-ups


Station 3
Exercise A – 5 x Sandbag shoulder press
Exercise B – 5 x Sandbag woodchop (each side)

Station 4
Exercise A – 5 x Sandbag clean & press
Exercise B – 5 x Sandbag front squat

Station 5
Exercise A – 5 x Sandbag heel high-pull
Exercise B – 5 x Sandbag reverse lunge

Total workout time: 20-25 minutes.

Progressions

Beginners can regress the workout by doing the basic variation of each exercise or use lighter weights. Advanced people can use heavier weights and try to do as many sets as possible.

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