Top 10 Sandbag Workouts and Gear

GGbrad-sandbagCheck out this list of sandbag workouts and some gear to help you out.

We like this style of workout as it uses basic gear. You can even hike or run to a local beach with an empty sandbag – fill it up and get to work.

If you have a workout please post it in comments below.

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Looking for a DIY home training program that includes Sandbag workouts? SGPT 365 is the ideal project to tackle. You will be challenged daily with a new workout developed by our Team of Navy SEALs who have been training in small cramped spaces around the world. This is the PERFECT Stay at Home Training Kit!

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WOD #1
Lumberjack (with sandbag)
200 air squats
Run 400m
20 KB swings with 40 lb sand bag or cinder block
Run 400m
20 Overhead Squats with 40 lb sand bag
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 (each leg) overhead walking lunges with 40 lb sand bag
Run 400m

WOD #2
Spehar workout
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.
Use sandbag or barbell if you have it.

goruck sandbagQuestion: What is a good sandbag to use for workouts?

We like the GORUCK sandbag as it is really well made and comes with a warranty.

You can buy a sandbag for cheaper but you will get what you pay for and it will fall apart.

This has been used and abused and has stood the test.

WOD #3
50 walking lunges with bag on shoulder
run 400 meters with bag
50 pushups on bag
run 400 meters with bag
50 squats with bag
run 400 meters
50 dead lifts with bag

Question: What is another sandbag that gets good reviews and will not fall apart?

Check out the The Ultimate Sandbag Strength Package. “These bags are built tough, the inner bags don’t leak sand.

We change the inner bags throughout our workouts and don’t have any issues. I don’t see these bags ripping or tearing.

WOD #4
3 rounds for time
50 good morning dollies with sandbag (45 lbs)
50 back extensions or super mans (lay on stomach)
400 meter run

WOD #5
3 rounds for time
30 Push Ups
30 Sit Ups
30 Sandbag Push Press
30 Squats with bag

WOD #6
put sandbag in a ruck
carry 3 miles
20 cleans with bag
20 dead lifts with bag
20 squats with bag
carry 3 miles back to base

WOD #7
“The Don”
66 dead lifts with sandbag #115 (or 66 tire flips)
66 box jumps 24 inches
66 kettle bell swings #55 (use sand bag if no kettle bell)
66 sit ups
66 thrusters with sandbag #55
66 pull ups
66 wall ball shots (or sand ball throws) #20
66 burpees
66 double unders
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WOD #8
On a beach
20 lb sand bag toss
bring sand bag to chest and toss as far as you can.
Every time it hits the ground do 5 pushups on the bag.
Go for distance until you hit 90% fatigue.
Turn around and go back by throwing sand bag over your shoulder behind you. Do 10 air squats each time bag hits. Cool down run 3 miles on beach. That is all.

WOD #9
5 rounds for time
move 10 forty pound sand bags 25 yards and stack up neat then run 200 meters.
It is hard than it looks.

WOD #10
Sand Bag Freak Frog workout
10 rounds for time.
Find a local hill for this one.
With 25 lb bag run up the 100 yard plus hill.
20 burpees at top.
Walk back down hill.

Question: Can you recommend some good sand bag workouts? Also, can you recommend some workouts I can do throughout the day (during for example, waiting near the ambulance waiting on a call)?

Answer: Check out the exercises and movements with a bag above.

Question: Where can I find out more info about CrossFit? Check out the CF main website here:

DIY Sand Bag build tips
The Benefits of Sandbag Training

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