Day1: balancedWarm up
10min sandbag curl to squat
10min ring pushups and sandbag rows
Cool down
Rest 1-2 days
Day2: thrusters and carries
Warm up
10min stable single leg rdl, ring row, sandbag clean and press
10min sandbag carry (on shoulder or bear hug) to grass and back.
Cool down
Rest 1-2 days
Day3: all bodyweight
Warm up
20min circuit
- Bulgarian split squats on bench
- Ring pullups with feet on bench
- Hand over hand on sandbag
Cool down
Rest 2-3 days
How to progress
Each week pick one of the following per workout.
- add 1min to work time (each interval if multiple 10min sets).
- add 1 rep per mini set on a movement.
- (last resort) add weight
Example progression
Adding 1min
10min --> 11min 1 curl and 3 sandbag squats
10min --> 11min 2 ring pushups and 3 sandbag rows
Adding 1 rep
10min 1 curl and 3-->4 sandbag squats
10min 2-->3 ring pushups and 3-->4 sandbag rows
Adding weight
10min 1 curl and 3 sandbag squats with 25lbs-->50lbs
10min 2 ring pushups (high) --> 2 ring pushups (low) and 3 sandbag rows 25lbs-->50lbs
Ideally, all other progression models are used first over 6-8 weeks. Take a few days off, then start to work in higher weight sets. Less is better than more.
