Instructions
Perform each exercise for 1 rep, then 2 reps, then 3 reps, till you reach 10 reps or 20-minutes (whichever comes first).
- Sandbag Romanian deadlift
- Sandbag hang clean
- Sandbag front squat
- Sandbag push press
For example;
Set 1:
Sandbag Romanian deadlift x 1 rep
Sandbag hang clean x 1 rep
Sandbag front squat x 1 rep
Sandbag push press x 1 rep
Set 2:
Sandbag Romanian deadlift x 2 reps
Sandbag hang clean x 2 reps
Sandbag front squat x 2 reps
Sandbag push press x 2 reps
Set 3:
Sandbag Romanian deadlift x 3 reps
Sandbag hang clean x 3 reps
Sandbag front squat x 3 reps
Sandbag push press x 3 reps
Etc…
Time yourself to see how long it takes to finish the workout.
Total workout time: 10-20 minutes.
Progressions
Beginners can regress the sandbag ladder workout by performing the basic deadlift, press and clean variations. Advanced people progress the workout by using a heavier sandbag and trying to finish the workout as fast as possible.
