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    31 Intense Sandbag WODs: Tough Crossfit Sandbag workouts you can do at home with minimal equipment

    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)



    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.


    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


    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.


    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.


    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.


    • 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


    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


    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 A Brother Abroad


      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.