Todays Workout - It's The End Of The Year (As We Know It)

800m run. 50 ground-to-overhead with a sandbag. 800m run.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - High Rep Heartache

100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.

Record your time.

Train hard!

Todays Workout - Sandbag Strength and Prizes!!!!

Max weight ground-to-overhead with a sandbag. Perform 5 reps, take a 2-5 minute rest between sets and repeat for a total of 5 rounds. 

Record your max weight.

Train hard!

Prizes!!!

The nice guys at Your PT Nutrition are offering a lucky Sandbag Fitness follower the chance to win a 1 hour personal nutrition consultation! To be in with a chance to win you just need to share this post on your facebook profile and be sure to tag Sandbag Fitness (use Matthew Palfrey) when you do. Each share will get you one entry into the competition - winners will be drawn on the 2nd Jan 2012.

The easiest way to share this post is by using the facebook share buttons here within this post.

The 1 hour nutrition consultation can be done via skype so entires aren't limited by geographic location.

Get your entry in now for your chance to win!

Sandbag Fitness On Squidoo!

We now have a page on Squidoo - check it out:

Sandbag Fitness on Squidoo

Todays Workout - 10-1

Sandbag Cleans, Sandbag Push Press, Sandbag Back Squats. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Men aim for a 40kg sandbag; women aim for a 20kg sandbag.

Record your time.

We've just signed up to NetworkedBlogs so please take the time to follow us on there.

Train hard!

We're Working Out! By Al Kavadlo

For those of you who don't know Al, he's the New York based coach who has a particular interest in bodyweight training. And for those of you who think bodyweight training needs to be boring - check this out:

His book "We're Working Out! A Zen Approach To Everyday Fitness" is now available as a digital download on Fitedia. The book is packed full of useful techniques and tactics for achieving peak physical and mental fitness. And Al's unique approach ensures that the information contain in the book is actually useable - something missing in many of todays so-called fitness books.

Get your copy here:

We're Working Out! A Zen Approach To Everyday Fitness By Al Kavadlo, CSCS

Todays Workout - Short and Sweet

10 Sandbag High Pulls, 10 Press/Push Ups, 10 Box Jumps. 5 rounds.

Record your time.

Train hard!

Todays Workout - Death By Sandbag Clean and Press

With a running clock, do 1 Sandbag Clean and Press in the 1st minute, 2 in the 2nd minute and so on until you cannot complete the required number of repetitions in any given minute.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Todays Workout - Don't Stop (believing that you can do this)

100 Sandbag Overhead Press. For each break you need to take, do 100 skips. Keep going until you have completed all 100 reps.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Gettin It Done

100 Sandbag Back Squats, 100 Sandbag Zercher Squats, 100 Sandbag Push Press, 100 Sandbag Cleans. Complete in any order and in any variety of reps and sets.

Men aim for a 30kg sandbag; women aim for a 15kg sandbag.

Record your time.

Train hard!

Todays Workout - Modified Crossfit Cindy

5 Strict Pull Ups, 10 Press/Push Ups, 15 Sandbag Back Squats. As many rounds as possible in 20 minutes.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Todays Workout - Fifteen

15 Sandbag Zercher Squats, 15 Sit Ups, 15 Sandbag High Pulls. As many rounds as possible in 20 minutes.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - Death By Thrusters and Pull Ups

With a running clock complete 1 Sandbag Thruster and 1 Pull Up in the 1st minute, 2 of each in the 2nd minute and so on....

Keep going until you can no longer complete the required number of repetitions in each minute.

Record your score.

Train hard!

Still Time To Get My Mad Methods At 25% Off!!!

Hi guys, My Mad Methods are still offering 25% off US subscriptions for all Sandbag Fitness followers. Head over to:

http://new.mymadmethods.com/index.php/my-mad-methods-magazine

and use the code palfreydiscount25

Todays Workout - Back To The Future (of stronger legs)

5 Heavy Sandbag Back Squats followed immediately by a set of max Pull Ups. 5 rounds with 2-3 minutes rest in between each set.

Record your max weight and reps.

Train hard!

Todays Workout - Don't Stop

100 Sandbag Overhead Presses. Every time you need a rest do 100 Skips. Keep going until you complete the full 100 presses.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 10's

10 Pull Ups, 10 Sandbag Thrusters. 10 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15, 20

5 Pull Ups, 10 Sandbag Cleans, 15 Sandbag Push Press, 20 Sandbag Back Squats. 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Inspired By John Broz

Didn't feel like training today but did anyway...and had an awesome session!

100 Skips, 20 Press/Push Ups, 20 Sandbag High Pulls. 5 rounds.

Record your time.

Train hard!

My Mad Methods Subscritpions

Hi guys, My Mad Methods are currently offering 25% off US subscriptions for all Sandbag Fitness followers. Head over to:

http://new.mymadmethods.com/index.php/my-mad-methods-magazine

and use the code palfreydiscount25

Todays Workout - Heavy Sandbag Push Jerks

Probably my favourite sandbag exercise - Heavy Push Jerks. Complete 5 reps with the heaviest weight you can handle, rest for 3-5 minutes and repeat for a total of 5 rounds.

Record your weight.

Train hard!

Todays Workout - Hardest One This Year So Far...

10 Pull Ups, 10 Sandbag Thrusters, 10 Box Jumps, 10 Burpees. As many rounds as possible in 20 minutes.

Record your score.

Men aim for a 40kg sandbag; women aim for 15kg.

Train hard!

Todays Workout - Sandbag Strength

Max Heavy Sandbag Push Jerks and then (immediately) Max Sandbag Back Squats. Rest for 3-5 minutes and repeat for a total of 5 rounds.

Aim to complete with a VERY CHALLENGING weight.

Record your total number of reps for each exercise.

Train hard!

Todays Workout - 10 to 1

Sandbag Thrusters (Squat and Press), Press/Push Ups and Knees-to-Elbows.

Complete 10 repetitions of each exercise, then 9, then 8 etc.

Men aim for a 50kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15, 20

5 Pull Ups, 10 Sandbag Round-the-Worlds, 15 Sandbag Overhead Press, 20 Sandbag Back Squats. 5 rounds.

Men aim for a 40kg/15kg sandbag; women aim for 20kg/7.5kg.

Record your time.

Train hard!

Todays Workout - Horrible Hill Sprints

Find a hill of approximately 50 metres. Run up it as fast as you can with a sandbag over your shoulder, dump the bag at the top of the hill and jog back to the bottom of the hill. Sprint back to the top of the hill, collect the bag and return to the bottom of the hill. Repeat the sequence until you have completed 5 loaded hill sprints and 5 unloaded hill sprints.

Record your time.

Train hard!

Todays Workout

100 Skips, 5 Pull Ups, 10 Sandbag Zerchers, 15 Press/Push Ups. 5 rounds.

Men aim for a 50kg Zercher; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15

5 Pull Ups, 10 Sandbag Deadlifts, 15 Box Jumps. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Todays Rant - may contain swearing.

I recently wrote an article for T-Nation - the internets premier resource for strength. The article was all about Sandbags For Strength

I wrote the article as a sound, reasonable rationale for those that traditionally train with free weights. I put forward an argument for including sandbag training into your programme, no matter what else you were doing. I genuinely believe that sandbag training is a great tool for developing strength and conditioning - hell, I've put in over 300 sandbag workouts in the last year to prove it. This apparently is not good enough for some people...

I picked up a thread on Facebook between some guy and another sandbag manufacturer. They were essentially talking about my article and how uneducated I was. Apparently I had missed the point of sandbag training altogether. According to these guys:

• I am writing "bad information"
• Any company not offering 3 sizes of sandbag is not to be trusted - neither is a company offering more than 3 sizes
• The power of sandbag training is in the "system" - and to get access to the system you simply have to provide some credit card details

This stuff pisses me off so much I can't even describe it. Could I start talking about multi-planar movement and the biomechanical properties of each and every movement listed on Sandbag Fitness? Yes. Would anyone care - probably not. In my opinion people want straightforward, sound advice that they can follow easily. Information that they can put into action immediately.

As some of you know, I am also part of Brute Force Europe - we sell the Brute Force Sandbag. I genuinely believe that it's a great tool and that is why I train with it and promote it. Do I plaster it everywhere on this site and spam everyone with discount coupons? Absolutely not.

What I will never do is become the proverbial Snake Oil Salesman

Weekly Video Workout - 02-11-2011

10 Sandbag High Pulls, 10 Press/Push Ups, 10 Box Jumps.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your time.

Train hard!

Need custom-made patches for your club, team or business?

I recently had some patches designed and made by the guys at E-Patches. Good quality work, delivered on time and at a great price. They deliver worldwide, have no minimum order quantity and no set up charge.

So, if you need some patches made I can wholeheartedly recommend these guys

Todays Workout - 25, 15, 10

25-15-10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds.

Men aim for 50kg Thruster and 20kg R-T-W; women aim for 25kg and 10kg.

Record your time.

Train hard!

Todays Workout -With Tebowing Rest Periods

3 Pull Ups, 6 Sandbag High Pulls, 9 Sandbag Push Press, 12 Squats. As many rounds as possible in 12 minutes.

Record your score.

Train hard!


Tebowing rest periods are optional:

My recent article on T-Nation

I recently had an article published on T-Nation. Check it out here:

New Store Format

You can view our recommended product partners on the Store page - if you have have further suggestions for this page then please do get in touch.

These include:

The excellent My Mad Methods - a great resource for all of the unconventional training information, equipment and media that you'll ever need. Plus, their digital magazine is a great investment.

Gymboss - a must have for anyone into interval training:

Brute Force Sandbags - the best strength and conditioning sandbags on the market. And now available worldwide:

US STORE                                                                                                      UK & EUROPE STORE

Todays Workout - 10's

10 Sandbag Overhead Presses, 10 Sandbag Back Squats, 10 Knees-to-Elbows. 5 rounds.

Record your time.

Starting today, I'll be filming 1 workout per week (well, I'll try me best anyway) and posting it here. I'll archive them on the video page and I'll also re-do some technique videos in

GLORIOUS HIGH-DEFINITION!!!!

The battery died in my camera just at the end of the first round of todays workout so it's a pretty short movie - it beats staring at me doing the same stuff for ten minutes though...

Todays Workout - 3,6,9,12

3 Pull Ups, 6 Sandbag Thrusters, 9 Press/Push Ups, 12 Box Jumps. As many rounds as possible in 15 minutes.

Men aim for a 40kg Sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - Sandbag Strength

5 Sandbag Power Cleans, 5 Sandbag Jerks, 5 Sandbag Back Squats. Rest for 2-3 minutes and repeat for a total of 5 rounds.

Aim to lift the maximum possible weight.

Record your weight.

Train hard!

And We're Back!

I'm back from my holiday so get ready for a month of ultra-tough workouts!

100 Skips, 5 Pull Ups, 10 Sandbag Zercher Squats, 15 Press/Push Ups. 5 rounds.

Men aim for 40kg; women aim for 20kg.

Record your time.

Train hard!

I'm Off On Holiday

I'm taking a couple of weeks off and, although I'll be training when I'm away, I might struggle to update the blog as much as I'd like. With that in mind, I've added some of the archived workouts below to keep you all busy. I'd also love it if you guys would share your own sessions with the rest of the community - just add any workout details you have in the comments on this post then everyone will be able to have a go.

Archived Workouts:

Sandbag Fitness: 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. G..."

Sandbag Fitness: 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 ..."


Sandbag Fitness: 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 weigh..."


Sandbag Fitness: 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..."


Sandbag Fitness: Todays Workout: "Box Jumps, Sandbag Power Cleans, Heavy Sandbag Front Squats, Sit Ups, Sandbag Push Jerks. Perform each exercise for 1 minute, giving a tota..."


Sandbag Fitness: 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 ..."
Catch you when I'm back.

Train Hard!

Todays Workout - 10's

10 Sandbag Push Presses, 10 Sandbag Back Squats, 10 Knees-to-Elbows. As many rounds as possible in 12 minutes.

Men aim for a 40kg sandbag; women aim for 25kg.

Record your score.

Train hard!

Todays Workout

100 Double Unders, 5 Pull Ups, 10 Sandbag Zercher Squats, 15 Press/Push Ups. 5 rounds.

Men aim for a 40kg sandbag; women aim for 25kg.

Record your time.

Train hard!

Todays Workout - 25, 15, 10

25 - 15 - 10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds.

Men aim for 40kg Thrusters and 15kg R-T-W; women aim for 25kg/10kg

Record your time.

Train hard!

Brute Force Europe is now LIVE!

Brute Force Europe is currently in it's Pre-Launch period so, if you're in the UK or Europe, it's your chance to get a Brute Force Sandbag for 15% off RRP. Any purchases during the Pre-Launch period are guaranteed for delivery the week commencing 24th October.

This very special offer is limited to the first 50 sales.

Check out Brute Force Europe 

For orders outside of the UK and Europe please check out Brute Force Sandbags

Todays Workout - 100, 10, 20, 30

100 Double Unders, 10 Pull Ups, 20 Press/Push Ups, 30 Sit Ups. 4 rounds.

Record your time.

Train hard!

Todays Workout - 3,6,9,12

3 Pull Ups, 6 Sandbag High Pulls, 9 Sandbag Push Press, 12 Box Jumps. As many rounds as possible in 10 minutes.

Men aim for a 30kg sandbag, women aim for 20kg. Both go for 30" Box Jumps.

Record your score.

Train hard!

Todays Workout - 10's

10 Sandbag Overhead Press, 10 Sandbag Back Squats, 10 Knees-to-Elbows. As many rounds as possible in 15 minutes.

Men aim for a 40kg sandbag, women aim for 25kg.

Record your score.

Train hard!

Todays Workout - 10 to 1 (+550 double unders)

Perform 100, 90, 80 etc of Double Unders (skipping with a double pass of the rope) and 10, 9, 8 etc of heavy Sandbag Thrusters, Box Jumps, Press/Push Ups.

Men aim for a 50kg sandbag, women aim for a 25kg sandbag. Everyone aim for a 24" box jump.

Record your time.

Train hard!

Todays Workout - 10's

10 Push/Press Ups, 10 Knees-to-Elbows, 10 Sandbag Zercher Squats. As many rounds as possible in 12 minutes.

Men aim for a 40kg sandbag, women aim for a 20kg sandbag.

Record your score.

Train hard!