wife training: sandbags and bodyweight

Day1: balanced

Warm 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.