Todays Workout

100 Sandbag Thruster Burpees, 100 Chin Ups. Complete as fast as you can and in any order you wish - reps can be broken up into sets.

Record your time.

Train hard!

Todays Workout

10 Sandbag Cleans, 10 Sandbag Walking Lunges, 10 Sandbag Thruster Burpees. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout

800m Run, 50 Heavy Sandbag Ground to Overhead, 800m Run.

Record your time.

Train hard!

Todays Workout

10 Chin Ups, 20 Press Ups, 30 Sandbag Back Squats. 5 Rounds.

Record your time.

Train hard!

Todays Workout

10 Chin Ups, 20 Sandbag Thrusters, 30 Overhead Walking Lunges. 5 rounds.

Record your time.

Train hard!

Todays Workout

Death by Push & Pull. In the first minute perform one Chin Up and one Press Up. In the second minute perform two repetitions of each exercise, and so on...

The workout finishes when you can no longer complete the required number of repetitions within any given minute.

Record your score.

Train hard!

Warm Ups for Improved Mobility

Here are some of the mobility warm up exercises I do before training. They will all help with flexibility, performance and avoiding injury.

1. Shoulder Rolls

Take a broomstick or PVC pipe and hold with a wide grip. Keeping your arms straight, raise the bar upwards and above your head. If possible move the bar all the way down towards your lower back. This is best achieved with a shoulder shrug at the top of the movement. If you can do this easily then take a narrower grip on the bar and repeat. Perform 10-20 repetitions.

2. Lunge Stretch

Holding the broomstick or PVC pipe overhead, take a big lunge step forwards. Hold this position for 45-60 seconds. Repeat on the opposite leg.

3. Overhead Squat

With the broomstick or PVC pipe held overhead, perform a squat. Keep the chest high, feet flat and push your hips backwards into the squat. Perform 10-20 repetitions.

4. Squat Stretch

Sit down into a deep squat and, using your elbows, push your knees outwards until you feel a stretch in the groin. Hold for 60-120 seconds.

5. Shoulder Retraction

While hanging from a bar, practice 'activating' your shoulders by drawing your shoulder blades downwards. Hold this position for 5-10 seconds then relax and hold the stretch. Repeat this 5 times without coming off the bar.

Train hard!

Todays Workout

5 Chin Ups, 10 Sandbag Overhead Press, 15 Sit Ups, 20 Press Ups, 25 Sandbag Back Squats. 5 rounds.

Record your time.

Train hard!

Todays Workout

400m run. 10 Heavy Sandbag Back Squats, 20 Burpees. 5 Rounds. 400m run.

Record your time.

Train hard!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout

10 - 1 of Heavy Sandbag Clean and Jerks, Chin Ups and Handstand Press Ups. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Record your time.

Train hard!

Todays Workout

200m Sandbag Load Carry, 10 Sandbag Power Cleans, 20 Press Ups. 5 rounds.

Record your time.

Train hard!

Todays Workout

20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.

Complete 20 repetitions of each exercise, then 19, then 18 etc.

Complete as quickly as possible.

Record your time.

Train hard!

Todays Workout

50 Heavy Sandbag ground to overhead (anyway you can).

Record your time.

Train hard!

Todays Workout

10 Heavy Sandbag Back Squats, 20 Burpees. 5 rounds.

Record your time.

Train hard!

Todays Workout

Another cold day at Sandbag Fitness HQ...

100 Sandbag Thruster Burpees.

Record your time.

Train hard!

Todays Workout...in the snow

10 Sandbag Power Cleans (to the shoulder), 10 Sandbag Weighted Lunges (front or back), 10 Round-the-Worlds (each side). Max rounds in 20 minutes. Bonus points for doing this in the snow/freezing conditions.

Record your score.

Train hard!

Todays Workout

Every minute, on the minute perform heavy sandbag squat cleans and handstand press ups (or regular press ups if you can't manage). Complete 1 repetition of each in the first minute, 2 repetitions of each in the second minute and so on...

Record your score.

Train hard!

Todays Workout

Box Jumps, Sandbag Power Cleans, Heavy Sandbag Front Squats, Sit Ups, Sandbag Push Jerks.

Perform each exercise for 1 minute, giving a total round of 5 minutes. Record the number of repetitions performed within each minute for each exercise. There is a 1 minute rest period between each set of 5 exercises but a running clock during each round. Repeat for 3 rounds in total.

Record your total repetitions for the whole sequence.

Train hard!

Nutrition Information

For those of you who are interested in the type of dietary approach I follow please take a look at Robb Wolf. I follow a Paleolithic approach to nutrition and Robb is a great source of information on this topic.

http://www.robbwolf.com/ - Robb Wolf - The Paleo Solution

Todays Workout

Todays Workout: 10 Sandbag Push Press, 10 Box Jumps, 10 Sandbag Cleans. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

Todays Workout

Heavy Sandbag ground-to-overhead 1-1-1-1-1-1-1-1-1-1.

Work up to a max lift and then complete 10 singles at that weight.

Record your weight.

Train hard!

Todays Workout

20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.

Complete 20 repetitions of each exercise, then 19, then 18 etc.

Complete as quickly as possible.

Record your time.

Train hard!

Todays Workout

Sandbag Hill Sprints. Find a hill roughly 100m - perform 10 sprints with a sandbag carried anyway you can. Rest as needed between sprints. Girls aim for 15kg, guys aim for 25kg.

Record your times.

Train hard!

Todays Workout

5 Chin Ups, 10 Press Ups, 15 Sandbag Push Press, 20 Heavy Sandbag Back Squats. 5 Rounds.

Record your time.

Train hard!

Todays Workout

Run 800m, 21 Sandbag Thrusters, 42 Box Jumps. 5 rounds.

Record your time.

Train hard!

Rock Fitness...for one day only

Sorry for the delay in posts over the past few days - I was out walking in the Lake District. And, for one day only, Sandbag Fitness became Rock Fitness!

Todays Workout

100 Sandbag Thrusters for time.

Record your time.

Train hard!

Todays Workout

Heavy Sandbag ground-to-overhead 1-1-1-1-1-1-1-1-1-1.

Work up to a max lift and then complete 10 singles at that weight.

Record your weight.

Train hard!

Todays Workout

5 Chin Ups, 10 Sandbag Push Press, 15 Squats. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

New Equipment and Home Gym

Take a look at some new, homemade equipment from one of our followers. If you have anything you'd like to share here, or you need some tips on how to use any of the kit used on this site then please get in touch

matthewpalfrey@gmail.com

The Home Gym

New Equipment and Home Gym

Take a look at some new, homemade equipment from one of our followers. If you have anything you'd like to share here, or you need some tips on how to use any of the kit used on this site then please get in touch

matthewpalfrey@gmail.com

Collection of Sandbags

New Equipment and Home Gym

Take a look at some new, homemade equipment from one of our followers. If you have anything you'd like to share here, or you need some tips on how to use any of the kit used on this site then please get in touch

matthewpalfrey@gmail.com

Tornado Ball

 

New Equipment and Home Gym

Take a look at some new, homemade equipment from one of our followers. If you have anything you'd like to share here, or you need some tips on how to use any of the kit used on this site then please get in touch

matthewpalfrey@gmail.com

Slam Ball



Todays Workout

5 Sandbag Power Cleans, 10 Sandbag Thrusters, 20 Squats. 5 rounds.

Record your time.

Train hard!

Todays Workout

21 Sandbag Thrusters, 42 Box Jumps - 5 rounds for time.

Target: 20" Box, 25 kg Sandbag.

Record time.

Train hard!

Todays Workout

100 Skips, 10 Knees-to-elbows, 5 Heavy Sandbag Push Jerks.

5 rounds.

Record your time.

Train hard!

Todays Workout

100 Skips, 7 Handstand Press Ups, 7 Chin Ups.

As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Todays Workout

800 m run. Then 5 rounds of 10 25kg thrusters, 20 sit ups, 10 Press ups. Finish with another 800 m run.

Record your time.

Train hard!

Todays Workout

10 Sandbag Push Press, 10 Box Jumps, 10 Sandbag Power Cleans.

As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Todays Workout

Tabata style bodyweight workout

Pull Ups
Press Ups
Squats
Sit Ups

Tabata work consists of 20 seconds of work followed by 10 seconds of rest repeated for a total of 8 intervals (4 minutes in total per exercise). Complete each exercise before moving on to the next.

For todays workout your score for each exercise is the lowest score you achieved in any of the 8 intervals. We are therefore looking at maintaining a consistent work output. There is no rest, apart from your last ten second rest interval, between each exercise.

For example:

Squats 18, 18, 17, 17, 17, 16, 15, 14. Your score would be 14.

Record your score.

Train hard!

Todays Workout

21 - 15 - 9

Sandbag Thrusters
Burpees
Pull Ups

Record your time.

Train hard!

Sandbag Fitness Challenge

We're currently running the following challenge:

50 ground to overhead with a 50kg sandbag (male) or a 20kg sandbag (female). I'd love to get some times posted here and possibly some videos of you guys completing the challenge. Bag must touch the floor between repetitions. Overhead is defined as straight arms and legs. Fastest time wins.

Post your times directly here and send me links to your videos via matthewpalfrey@gmail.com

If you're interested in having your website link posted with your video let me know.

Train hard!

Todays Workout

Ground to overhead with a heavy sandbag for 50 repetitions. Aim for a 45-75 kg bag (male) or 20-40 kg bag (female).

Record your time. If you did this workout on the 12th, try to beat your previous time.

Train hard!