Sandbags are one of the simplest, most versatile, and most effective pieces of workout equipment, all while being insanely cheap. If you’re stuck at home or want to skip the gym, then going for a high intensity sandbag WOD makes sense for building muscle and strength or burning fat, without the crowds and gym fees.
In this post, I’ll share 31 great sandbag workouts Crossfit inspired, detailed instructions on how to do each workout, and how to adapt your Crossfit, powerlifting, and traditional weightlifting moves to get an intense sandbag HIIT workout.
Read on to discovery 31 intense sandbag WODs and Crossfit workouts designed to be completed with a single sandbag as your only tool and resistance.
(Click here to jump right into our Sandbag WOD List)
CONTENTS OF THIS SANDBAG WOD LIST
- Why sandbag workouts, and why crossfit sandbag workouts
- 31 tough crossfit sandbag workouts
- The essential sandbag exercise movements
- What weight sandbag to use
- What kind of sandbag will you need?
WHY SANDBAG WORKOUTS
Sandbags are cheap, functional, and extremely portable allowing you to get a great resistance workout with a minimum of equipment. Combine a sandbag with a pull up bar and suspension trainer, and you’ll never have to go to the gym again if you don’t want to.
WHY CROSSFIT AND HIIT INSPIRED WORKOUTS
Crossfit workouts are specifically designed to build strength and stamina specifically via high intensity interval training. The result of these high intensity workout structures is we can accomplish a lot more in our workouts with a lot less weight than traditional weightlifting workouts.
That is why sandbags are perfect for Crossfit WODs
WHAT WEIGHT TO USE
The beauty of sandbags is the weight can easily be adjusted. I can easily switch my current sandbag from 60lbs to 120.
For men, a 50lbs to 60lbs sandbag will get the job done, and have a ~50lbs and a ~100lbs option will be perfect.
For women, a 25lb to 40lb sandbag is a good range, and having an option to double the weight sets you up for heavier workouts.
However, any weight of sandbag will work fine. Part of Crossfit is building work capacity and stamina, which we develop through maintaining intensity in our workouts. If at any point you feel like your sandbag is too light, simply speed up or skip a rest period. If you complete the workout quickly with time leftover and don’t feel smoked, do the workout again, or do half of a different workout. This hack will ensure you get a worthwhile workout despite the weight of the bag you’re using.
WHAT KIND OF SAND BAG TO USE
I recommend going for a heavily stitched 1000 denier Cordura nylon bag. The GORUCK Sandbag is top of my list, but I’ve had great experiences with the Rogue Fitness Sandbag as well.
WHAT ELSE WILL YOU NEED FOR THIS WORKOUT?
A pull up bar or a suspension trainer will be perfect for recreating pull up movements if you don’t have a pull up bar available. With a sandbag and an option for pull ups you’ll have everything you need for these 31 sandbag workouts with a Crossfit twist.
OUR SANDBAG EXERCISE LIST
- Clean: Performed as a normal clean. Start at the beginning of a deadlift, powerfully pull the sandbag up, catch in the front rack at the bottom of a squat
- Snatch: Similar to a clean, except catch the sandbag overhead with arms extended
- Thruster: With the sandbag in the front rack position, squat and press at the top with and overhead press
- Push press: With the sandbag in the front rack position, dip the hips slightly and drive while pressing overhead
- Split Squat: With one leg forward, one leg back, shoulder width apart, squat
- Side split Squat: With feet twice shoulder with apart, keep one leg extended and squat bending the opposite letg.
- Sandbag Manmaker: With the sandbag at your feet, perform a bend and thrust + push up, hop back to the bottom of a squat, then perform one sanbag clean and press.
- Sandbag Good Mornings: With the sandbag high on your back and with a straigh back, bend at the as you would with a normal good morning
- Sandbag Swings: Perform as you would a kettlebell swing, but with the sandbag
- Sandbag Sumo Deadlift high Pulls: Performed the same as barbell sumo deadlift high pulls
- Sandbag overhead squats: With the arms extended overhead supporting the sandbag, perform a squat
- Sandbag Back Squats: With the sandbag draped over the shoulders along the upper back, squat
31 TOUGH SANDBAG WODS
1. Sandbag Andy
Complete the entire circuit for time (as fast as possible)
– 25 Sandbag Thrusters
– 50 jump tucks (clear 24 inches)
– 75 Sandbag Deadlifts
– 1.5 Mile run (or 11 minute run)
– 75 Sandbag Deadlifts
– 50 jump tucks (clear 24 inches)
– 25 Sandbag Thrusters
2. Complete All Exercises For Time:
20 Lunges Holding the sandbag overhead (each leg)
60 Overhead Presses
60 Burpees
20 Lunges Holding the sandbag overhead
3. Complete all reps as fast as possible
150 sandbag manmakers for time
4. 6 Rounds for Time
Every 6 minutes for 6 rounds
200 Meter Run
20 Sandbag Push Presses
20 Bent Over Sandbag Rows
20 Sandbag Thrusters
5. Sandbag Fran
For Time
21-15-9
Pull Ups
Sandbag Thrusters
6. 4 Rounds for Time
400 Meter Run
72 Double Unders
21 Sandbag Swings
15 Goblet Lunges Per Leg (Sandbag Held on Chest in Front Rack)
9 Burpee Broad Jumps (Burpee + Long Jump for Distance)
Rest 2:00
7. Hero WOD Michael with a sandbag
Run 800 meters
50 Sandbag Good Mornings
50 Sit Ups
8. Every Minute on the Minute for 20 Minutes
8 Lateral Burpees over the sandbag
10 Sandbag Sumo Deadlift High Pulls
9. Hero WOD Daniel
For Time:
50 Pull ups
400 Meter Run
21 Sandbag Thrusters
800 Meter Run
21 Thrusters
50 Pull Ups
10. Complete each part before proceeding to the next
Part 1.
9 x Sandbag Clean + Front Squat + Push Press (for form, warmup)
Part 2.
“Grace” Wod for time
30 Clean and Presses
Part 3.
50 Burpees
11. The Seven (HERO WOD)
Complete reps of all exercises in order
7 Rounds for Time:
7 Handstand Push Ups
7 Sandbag Thrusters
7 Knees to Elbows (or V-Ups)
7 Deadlifts
7 Burpees
7 Sandbag Swings
7 Pull-Ups
(If you don’t have a pull up bar handy, use a suspension trainer)
12. Complete 4 Rounds For Time:
400 Meter Run
15 V-Ups
15 Sandbag Thrusters
15 Burpees
25 Sandbag Sumo Deadlift High Pulls
13. “Kalsu”
For Time:
100 Thrusters, as quickly as possible
Perform 5 burpees at the start of every minute until the 100 thrusters are complete
14. Complete each part before proceeding to the next
Part 1.
4 sets of 6 Sandbag Deadlifts, maximum 1:30 rest between
Part 2.
15 minutes and As Many Rounds As Possible:
20 Russian Twists
15 Sandbag Swings
10 Sandbag overhead presses
5 Pull Ups or Pull Ups Weight with Sandbag
15. Lumberjack 20
Complete all reps of each exercise before proceeding
20 Sandbag Deadlifts
400 Meter Run
20 Sandbag Swings
400 Meter Run
20 Overhead Squats with Sandbag
400 Meter Run
20 Burpees
400 Meter Run
20 Pull Ups (can use a suspension trainer)
16. 5 Rounds for Time:
400 meter run
30 Sandbag Front Squats
50 feet overhead walking lunge (Hold arms straight and sandbag overhead)
20 Sandbag Clean and Presses
10 Burpees, hopping over sandbag between reps
17. Complete all reps in any order or mix
150 Sandbag Thrusters
150 Sandbag Cleans
18. Alternate exercises chipping away at reps gradually, finish as quickly as possible
100 ft handstand walk
150 sandbag Thrusters
19. Holleyman
30 Rounds for time
5 Sandbag Thrusters
3 Handstand Push Ups
1 Sandbag Power Clean
20. Every minute on the minute for 15 minutes
Minute 1: 15 jump tucks
Minute 2: 6 sandbag clean and press
Minute 3: 9 Burpees
21. The Don Workout
Complete all reps in order for Time:
66 Deadlifts
66 Tuck Jumps
66 Sandbag Swings
66 V-Ups
66 Russian Twists
66 Pull Ups (can use a suspension trainer
66 Sandbag Thrusters
66 Burpees
66 Side Lunges (33 each side)
22. For 20 minutes, alternate sets permorming each every minute on the minute
7x Side lunges to each side (sandbag in front)
4x Burpee + sandbag clean + overhead press
23. Sandbag Zeus
3 Rounds for Time:
30 Thrusters
30 Sumo Deadlift High Pulls
30 Tuck Jumps
30 Overhead Sandbag Presses
30 Bent Over Sandbag Rows
30 Push Ups
10 Sandbag Back Squats
24. For time: Rotate exercises until completion
10-9-8-7-6-5-4-3-2-1 – Sandbag Power Cleans
1-2-3-4-5-6-7-8-9-10 – Wall Walks
25. Filthy Fifty (Sandbag Version)
Complete all reps, in order
50 Tuck Jumps
50 Pull Ups
50 Kettlebell Swings
50 Forward Walking Lunges
50 V-Ups
50 Sandbag Push Presses
50 Sandbag Good Mornings
50 Sandbag Thrusters
50 Burpees
50 Tuck Jumps
26. Complete all exercises in order as quickly as possible
600 meter run
60 hand release push ups
60 sandbag power snatches
60 burpees
60 sandbag power snatches
60 hand release push ups
600 meter run
27. Complete as many rounds as possible in 20 minutes
4 Sandbag Clean and Press
2 Burpees
5 Lunges each leg
6 Sandbag getups
Run 200 meters
28. For 20 minutes, alternate between part 1 and part 2 every 2 minutes.
Part 1: 15 tuck Jumps + sandbag shoulder presses
Part 2: 15 sandbag sumo deadlift high pulls
29. The Chief Hero WOD
Perform 5 rounds of this circuit performed as many rounds as possible for 3 minutes, then rest 1 minute, and repeat:
AMRAP 3 Mins:
– 3 Sandbag Power Cleans
– 6 Push Ups
– 9 Sandbag Squats (front or Back
Rest 1 minute
Repeat 5 times in total
30. As Many Rounds as possible in 15 minutes – but aim for quality
8 alternating Sandbag split squats (front)
8 side alternating sandbag split squats
30 second wall sit with left leg extended
30 second wall sit with right leg extended
100 foot sandbag carry (front rack or back rack)
1 minute weighted plank
31. Incredible Hulk – Sandbag Version
As many rounds as possible in 20 minutes
5 Sandbag Deadlifts
5 Sandbag Hang Power Cleans
5 Front Squats with Sandbag
5 Sandbag Push Presses
5 Back Squats with Sandbag
You have your sandbag training workouts…what next?
Use your sandbag to take on the 100 kettlebell swings a day challenge
Learn the Sandbag Clean to add more exercises to your sandbag training arsenal
Learn the Sandbag Deadlift to add more exercises to your sandbag training arsenal
Check out the GORUCK Sandbag, my favorite sandbag for training in the coming year to properly equip your home gym.
Return the Sandbag Training Blog
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ABOUT THE AUTHOR
Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.