Best Sandbag WODs for CrossFit Athletes

Sandbag WODs are an excellent form of grunt work training.

When it comes to results, it doesn’t get any more functional that adding a Sandbag into your workouts.

Sandbags are unstable and rough. The weight and centre of gravity shifts and changes. This forces you to constantly adapt and alter your grip and balance, resulting in an excellent full body workout.

How can you Use a Sandbag?

Sandbags can be thrown, picked up, held, carried or even treated like a weights vest.

They can act as a substitute for almost any barbell or dumbbell movement. For instance, you can use a sandbag for movements like cleans, shoulder-to-overhead, and back squats.

Simply thrown it over your shoulder or hold it on your back and run if you want to add intensity and load to your endurance work and Sandbag WODs.

Benefits of Sandbag WODs

Sandbag WODs will improve your general strength and fitness. They will augment your coordination, balance and grip strength.

Another great benefit is how this simple and effective piece of fitness equipment will enhance your mental toughness.

Sandbag WODs

Get ready for some grunt work.

Sandbag WODs 1 – Brute Force Mile

For Time

• 50 Bag Facing Burpees (70/50 lb)
• 400 metre Burden Run (70/50 lb)

Then, 10 rounds of:

• 3 Push-Up Bag Drags (70/50 lb)
• 4 Sumo Deadlift High-Pulls (70/50 lb)
• 5 Front Squats (70/50 lb)
• 800 metre Burden Run (70/50 lb)

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

• Bear Complexes (70/50 lb)
• Brute Force Burpees
• 400 metre Burden Run (70/50 lb)
• 50 Lateral Burpees

Use one sandbag throughout.

Each “bear complex” (with a sandbag) for this workout consists of: 1 squat clean , 1 shoulder-to-overhead, 1 back squat, and 1 shoulder-to-overhead.

A “brute force burpee” involves a burpee onto a sandbag and then raising the sandbag from the ground to overhead in a single movement. See: brute force burpee demo.

A “push-up bag drag” involves a push-up next to your sandbag and at the top of the push-up, grabbing and pulling the sandbag from one side of your body to the other side. See: push-up bag drag demo.

Scaling Options

Option 1:

• 25 Bag Facing Burpees
• 400 metre Burden Run

Then, 5 rounds of:

• 3 Push-Ups Bag Drags
• 4 Sumo Deadlift High-Pulls
• 5 Front Squats
• 800 metre Burden Run

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

• Bear Complexes
• Brute Force Burpees
• 400 metre Burden Run
• 25 Lateral Burpees

You choose the weight.

Option 2:

• 15 Bag Facing Burpees
• 400 metre Burden Run

Then, 3 rounds of:

• 3 Push-Ups Bag Drags
• 4 Sumo Deadlift High-Pulls
• 5 Front Squats
• 800 metre Burden Run

Then, 1-2-3-4-5 reps of:

• Bear Complexes
• Brute Force Burpees
• 400 metre Burden Run
• 15 Lateral Burpees

You choose the weight.

Kids’ Option:

• 10 Bag Facing Burpees
• 400 metre Burden Run
• 10 Push-Ups Bag Drags
• 10 Sumo Deadlift High-Pulls
• 10 Front Squats
• 800 metre Burden Run

Then, 1-2-3-4-5 reps of:

• Bear Complexes
• Brute Force Burpees
• 400 metre Burden Run
• 10 Lateral Burpees
• Scale burden run distance as needed. You choose the weight

Sandbag WODs 2 – Duco

Buy-In: 800 metre Sandbag Run with Weight Vest (60 lb, 20/14 lb)

Then, AMRAP in 21 minutes

• 5 Sandbag Ground-to-Shoulders (60 lb)
• 7 Burpee Box Jumps (24/20)
• 13 Shoulder-to-Overheads (115/85 lb)

Wear a Weight Vest (20/14 lb)

Cash-Out: 1 mile Run (w/o Weight Vest and Sandbag)

Athlete will start with a buy-in of 800 metre Sandbag Run with a Weight Vest. Directly after the Run, on a 21-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of 5 Sandbag Ground-to-Shoulders, Burpee Box Jumps, and 13 Sandbag Shoulder-to-Overheads.

To complete the workout, run 1 mile without the Sandbag and Weight Vest.

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Sandbag WODs 3 – Servais

For Time

• 1.5 mile Run

Then 8 rounds of:

• 19 Pull-Ups
• 19 Push-Ups
• 19 Burpees

Then,

• 400 metre Sandbag Carry (heavy)
• 1-mile Farmers Carry (45/35 lb dumbbells)

Sandbag WODs 4 – Farm Strong

For Time

• 100 Sandbag Cleans Over the Shoulder (150/100 lb)

Every 90 seconds perform:

• 5 Strict Pull-Ups

With a running clock, as fast as possible perform the 100 Sandbag Cleans over the Shoulder. Every 90 seconds, athlete must complete 5 Strict Pull-Ups before continuing with the Sandbag Cleans.

Score is the time on the clock when the 100th Sandbag Cleans over the Shoulder is completed.

Sandbag WODs 5 – Tommy

13 Rounds for Time

• 100 metre Sandbag Carry (150/100 lb, 50 metre down & 50 metre back)
• 7 Strict Pull-ups
• 16 Sandbag Over the Shoulder Tosses (150/100 lb)
• 15 Sandbag Squats (150/100 lb)

Boots and utes are optional.

With a running clock, as fast as possible perform the prescribed work in the order written for 13 rounds.

Score is the time on the clock when the last round of the Sandbag Squats is completed.

Sandbag WODs 6 – Painstorm X

For Time

• 200 metre Farmers Walk (2×50/35 lb)
• 100 Pull-Ups
• 100 Thrusters (45/35 lb)
• 200 metre Sandbag Carry (70/50 lb)
• 75 Burpees
• 75 Hang Power Snatch (45/35 lb)
• 200 metre Suitcase Walk (50/35 lb)
• 50 Kettlebell Swings (1.5/1 pood)
• 50 Bear Complexes (45/35 lb)
• 200 metre Waiter Walk (2×50/35 lb)
• 25 Muscle-Ups
• 25 Handstand Push-Ups

1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press – unbroken.

With a running clock, as fast as possible complete the prescribed work in the order written.

The workout as originally posted suggested athletes pick their own weights for the carries (Farmers Walk, Sandbag Carry, Suitcase Walk, Waiter Walk).

The prescribed weights above are based loosely on the weights some users shared in the original forum thread.

Score is the time on the clock when the Handstand Push-Ups are completed.

Movement Standards

Suitcase Walk: This is similar to Farmer’s Carry wherein the athlete carries the Dumbbell on one hand and walk the prescribed distance.

Waiter Walk: This carry involves holding two Dumbbells overhead similar to carrying trays like a waiter. While keeping the Dumbbells overhead, walk the prescribed distance.

Sandbag WODs 7 – The Chief (Endurance Version)

For Time

5 Rounds of:

• 25 calorie Assualt Bike
• Rest 1 minute*

Then, five 3-minute AMRAPs of:

• 3 Power Cleans (135/95 lb)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute after each AMRAP

Then, perform:

• 1 mile Run (20/14 lb)

Finally, AMRAP in 5 minutes of:

• Sandbag Get-Ups (60/40 lb)
• 5 Burpees*

*Perform 5 burpees for each get-up under 40 reps.

Time stops when all burpees are completed.

Sandbag WODs 8 – Robbie Miller

For Time

• Buy-In: 3-mile Ruck Run (30/20 lb)

Then, 12 Rounds of:

• 6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
• 6 Ruck Burpee Squats (30/20 lb)
• 6 4-count Ruck Mountain Climbers (30/20 lb)
• 6 Rucksack Get-Ups (30/20 lb)

Cash-Out: 3-mile Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work in the order written.

Athlete must complete the buy-in of 3-mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups.

To complete the workout, athlete must accomplish the cash-out of 3-mile Ruck Run.

Score is the time on the clock when the cash-out is completed.

Movement Standards

Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.

Sandbag WODs 9 – Larry Miller

For Time

21-18-15-12-9-6-3 reps of:

• Front Squats (115/75 lb)
• Bar Facing Burpees
• 200 metre Sandbag Carry (80/50 lb)

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 21 Front Squats, 21 Bar Facing Burpees, and 200 metre Sandbag Carry for the first round.

Continue with this pattern decreasing 3 reps each round until the final round of 3.

Score is the time on the clock when the last round of the 200 metre Sandbag Carry is completed.

Intended Stimulus

This task-priority Hero workout will challenge stamina, endurance, and mindset. The Front Squat load is light, so athletes should be able to complete all sets without rest or with no more than one rest break each round.

The Bar Facing Burpee volume is challenging, but athletes should be able to maintain a relatively steady pace.

Expect the Sandbag Carry to be the most challenging and time-consuming aspect of the workout due to the load and overall volume.

Striving for 200 metre efforts that are under approximately 3 minutes will be the goal. High-level athletes can strive to complete this workout in under 22 minutes, while most athletes should perform a variation that allows them to complete it in approximately 30 minutes.

Scaling Options

Intermediate

For Time

21-18-15-12-9-6-3 reps of:

• Front Squats (95/65 lb)
• Bar Facing Burpees
• 200 metre Plate Carry (45/25 lb)

Beginner

For Time

21-18-15-12-9-6-3 reps of:

• Front Squats (75/55 lb)
• Bar Facing Burpees
• 200 metre Run

Sandbag WODs 10 – Partner

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

• 8 Thrusters (155/105 lb)
• 6 Rope Climbs (15 ft)
• 11 Box Jumps (30/24 in)

While Partner B performs:

• 400 metre Sandbag Run (45/25 lb)

Partners switch after each Run.

Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 metre Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off.

Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout.

Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs.

A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side.

Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box.

Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option (see: Rope Climb Scaling Options).

Intermediate

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

• 8 Thrusters (135/95 lb)
• 6 Strict Pull-Ups
• 11 Box Jumps (24/20 in)

While Partner B performs:

• 400 metre Sandbag Run (20/15 lb)

Partners switch after each Run.

Sandbag WODs

If you found these Sandbag WODs useful then check out these Flutter Kicks or Strict Press WODs.