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Old 07-29-2011, 02:22 PM   #1
Nick Hoffman
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Join Date: Jul 2009
Location: Vancouver  WA
Posts: 421
Sandbag Metcons

So I have this 80lb sandbag that I've been neglecting, which I feel kinda bad about. Anyone have recomendations for short (around 10 minute) metcons involving it?

Other equipment I have access to are: pull-up bar, dip station, dumbells, barbell, GHD

Some ideas I have so far:

10 minute AMRAP sandbag get-ups

4 rounds:
3 floor-to-shoulder per side
3 squats per side
6 push-press
3 get-ups per side

6 rounds:
5 deadhang pull-ups
10 burpees
25m carry (sandbag on shoulder, 50lb weight in other hand, alternate sides each round)

If any of those sound dumb, let me know.
I know it's a good workout when blood vessels in the back of my eyeballs POP! No agony, no bragony! Am I right?

Last edited by Nick Hoffman : 07-29-2011 at 02:25 PM.
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Old 07-29-2011, 08:37 PM   #2
Chris Hede
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Join Date: Jun 2009
Location: Walpole  MA
Posts: 242
Re: Sandbag Metcons

Here's one I do every now and again. Usually do the sprints in the soft sand on the beach. If you're doing them on hard ground, eyeball a few extra meters in.

For time:

5 x Sandbag bear complex
1 x 10m shuttle sprint
4 x bear
2 x shuttle
3 x bear
3 x shuttle
2 x bear
4 x shuttle
1 x bear
5 x shuttle

Takes about 3 minutes but it's a total smoker.
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Old 07-29-2011, 09:21 PM   #3
Andrew N. Casey
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Location: Abilene  KS
Posts: 2,590
Re: Sandbag Metcons

just use the sandbag like you would a barbell. or carry it around. a one mile walk with it while constantly switching how you hold it sounds good
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