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 sandbag deadlift to thruster

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.