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Onnit Sandbag workouts 2

The document outlines a four-week sandbag workout plan consisting of various workouts scheduled throughout the week. Each workout includes detailed instructions on exercises, sets, and rest periods, utilizing the Tabata Protocol for certain sets. The plan focuses on conditioning and strength through a series of circuits involving sandbag exercises.

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matt
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23 views2 pages

Onnit Sandbag workouts 2

The document outlines a four-week sandbag workout plan consisting of various workouts scheduled throughout the week. Each workout includes detailed instructions on exercises, sets, and rest periods, utilizing the Tabata Protocol for certain sets. The plan focuses on conditioning and strength through a series of circuits involving sandbag exercises.

Uploaded by

matt
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEEK MON TUE WED THU FRI

1 Sandbag Workout #1 REST Sandbag Workout #2 REST Sandbag Workout #3

2 Sandbag Workout #4 REST Sandbag Workout #1 REST Sandbag Workout #2

3 Sandbag Workout #3 REST Sandbag Workout #4 REST Sandbag Workout #1

4 Sandbag Workout #2 REST Sandbag Workout #3 REST Sandbag Workout #4

Workout 1

Workout Instructions:
Complete Sets ‘A’ and ‘B’ as individual circuits, resting 0-30 seconds between exercises and 60-90
seconds between each circuit. Complete the Happy Ending Set ‘HE’ using the Tabata Protocol (4
minutes total, using 20 second sprints and 10 second rest periods).

A1: Clean (Zercher) – 3 x 10


A2: Shoulder Get Up – 3 x 5 each side (60-90 secs rest)
B1: Shouldering (Alternating) – 3 x 10
B2: Goodmorning (Zercher) – 3 x 10
B3: Shoulder-to-Shoulder Press – 3 x 10 (60-90 secs rest)
HE: Rotation to Squat – 1 x Tabata

Workout 2

Workout Instructions
Complete Set ‘A’ as circuit, with no rest between exercises and 60-90 seconds between each circuit.
Complete Set ‘B’ using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second
rest periods).

A1: Clean (Side Handle) – 5 x 30sec


A2: Shouldering (Alternating) – 5 x 30sec
A3: Twisting Back Lunge – 5 x 30sec
A4: Shouldering Goodmorning – 5 x 30sec
A5: Rotations – 5 x 30sec (60-90 secs rest)
B: Shoulder Get Up (Alternate Side) – 1 x 5min

Workout 3

Workout Instructions
Complete Sets ‘A’, ‘B’, and ‘C’ as individual circuits, resting 0-10 seconds between exercises and 90
seconds between each circuit. Complete Set ‘D’ using the Tabata Protocol (4 minutes total, using 20
second sprints and 10 second rest periods).

A1: Squat (Bear Hug) – 3 x 10 reps


A2: Clean (Zercher) – 3 x 10 reps (60-90 secs rest)
B1: Shoulder to Shoulder Press – 3 x 10 reps
B2: Half Moon Snatch – 3 x 10 reps (60-90 secs rest)
C1: Side-to-Side Deadlift – 3 x 10 reps
C2: Shouldering (Alternating) – 3 x 10 reps (60-90 secs rest)
D: Snatch to Squat – 1 x Tabata

Workout 4

Workout Summary
This killer conditioning sandbag workout features rotational movements combined with 1-Arm
Sandbag Shouldering in a non-stop 5 exercise circuit. The workout finishes with the Sandbag Squat
Complex exercise, a dynamic strength and conditioning movement that involves concentration and
endurance. This workout is part of the Sandbag Training Essentials Workout Plan.

Workout Instructions
Complete Set ‘A’ as a non-stop circuit; no rest in between exercises and a 60-90sec rest in between
circuits. Complete the Happy Ending (HE) set with 30 seconds rest in between sets.

A1: Twisting Back Lunge – 5 x 30sec


A2: 1-Arm Shouldering (Left) – 5 x 30sec
A3: Pivoting – 5 x 30sec
A4: 1-Arm Shouldering (Right) – 5 x 30sec
A5: Diagonal Overhead Swing – 5 x 30sec
HE: Squat Complex – 5 x 60sec

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