STIRLING WODS : Sandbags and Plyo

We're mixing heavy sandbag work with plyometrics today in a 5-4-3 workout for 3 rounds.

What gear do I need?

  • Sandbag at weight you can use for the whole workout
  • Ruck at your current work weight (this should be between 20 - 45 lbs dry weight)

What exercises do I need to know?

Squat Jumps w Ruck Bear Hug Squat Jumps should be familiar to you - your form is crucial though. Do not just blast through these with no thought. Because you are holding your ruck in a bear hug (or an extra ruck, if you're feeling it), you will not have use of your arms, which help power the jump. This means you have to think differently about how to create jump momentum. Think a full squat, legs parallel with the floor, winding up the power and pushing through your quads, glutes and hamstrings. Do these perfect and with control. They'll be harder that way.

Sandbag Sumo Squats to High Pull Begin with feet wider than hip width, feet turned out. SB between your feet. Squat to grab the sb handles - your legs should look like a frog pre-leap - and raise the sandbag. Continue the sandbag lift up into a High Pull, bringing the handles under your chin.

Walking Lunges OPTIONAL: Add your sandbag. This should be hard-count pace.

Full Sandbag Squats This is a full ass-to-grass squat with the sandbag cradled in your arms, Zercher-style (or optional, across your shoulders). Drive your hips back as you squat, bending at the knees and ankles and keeping knees pointing straight in front. Your chest should be up and back, toes and heels firmly planted on the ground. GO SLOWLY. The slower the squat, the harder the work and the better the gains.

Un-Even Sandbag Push-Ups Rest one hand on the sandbag, another on the ground as you perform your push-ups. Do left arm first round, right arm second round, split the difference third round.

Plyometric Lateral Lunge w/ Ruck Bear Hug Prep for a side lunge with your ruck in a bear hug. Stand tall, feet wider than hip-width. Bend your hips back into a side lunge, bending the right leg as you straighten the left. Hold for 3 count. Pop up into a high, straight leg jump - go for height here - and land in your right lunge starting position.


  • 15 x Squat Jumps w Ruck Bear Hug
  • 15 x Narrow Hand-Push-ups
  • 15 x Left Leg Lunge
  • 15 x Right Leg Lunge
  • 15 x Mountain Climbers
  • 15 x SB Sumo Squats to High Pull
  • 15 x Wide-Grip Push-Ups
  • 40 x Walking Lunges
  • 15 x Burpees
  • 15 x Full SB Squats
  • 15 x Un-Even Sandbag Push-Ups (each side)
  • 15 x Plyometric Lateral Lunge w Ruck Bear Hug

BONUS: Add up to four ruck miles OR 1 mile rowing