Sandbag Gauntlet

1. Dynamic warmup (15 minutes)

Initial warmup

1. Imperial Walkers x10 IC
2. Bend & Reach x10 IC
3. Windmill x10 IC
4. Short warmup jog

15 yards, down and back

1. High knees
2. Butt kickers
3. Walking World's Greatest Stretch
4. Elephant walks
5. Dinosaur walks
6. Soldier walks
7. Side shuffle (each way)
8. Karaoke (each way)
9. A-Skips
10. B-Skips
11. C-Skips
12. Power skips
13. Jog
14. Run
15. Sprints

Sandbag activation (brief):

1. 10 sandbag deadlifts
2. 5 sandbag cleans
3. 5 controlled overhead presses with a manageable weight

Phase 1 — Upper Body Assault
Format: AMRAP – 10 Mins

1. 10 Cleans
2. 15 Rows
3. 10 Push Press
4. 15 Merkins
5. 5 Shouldering each side

Execution:

1. Cleans: Ground to chest/front rack.
2. Rows: Pull toward abdomen.
3. Push press: Dip, drive and press overhead.
4. Merkins: Full range of motion.
5. Shouldering: Alternate shoulders.

Phase 2 — Strongman Gauntlet
Format: AMRAP – 10 mins

1. 15 Deadlifts
2. 15 Bear Hug Squats
3. 10 Reverse Lunges each leg
4. 20-yard Bear Hug Carry
5. 20-yard Shoulder Carry

Execution:

1. Deadlifts: Controlled hip hinge.
2. Squats: Bag held tightly against chest.
3. Reverse lunges: Alternate legs.
4. Bear hug carry: Bag held against chest.
5. Shoulder carry: Switch shoulders halfway.

Phase 3 — Core Finisher (didn’t get to finish)
Format: 40 seconds work / 20 seconds transition.

1. Sit-ups
2. Shoulder Taps
3. Glute Bridges
4. Russian Twists
5. Dead Bugs
6. Side Planks

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