CLASS 043 BEGINS MAY 1 - GET YOUR SPOT!

INT/ADV | PURE POWER

by Amy Petersen

This workout is designed for PATHFINDER athletes who are comfortable with high-intensity training and familiar with sandbag exercises. It combines strength, power, and conditioning for a comprehensive full-body challenge. Choose a sandbag weight that challenges you while still allowing you to maintain good form throughout the workout. The workout can also be done with a ruck. 

EQUIPMENT YOU NEED:

  • Sandbag
  • OPTIONAL: Sandbell

NOTES

  • Perform this workout as a circuit.
  • If needed, adjust the number of reps or rounds to fit your fitness level.
  • Rest 1-2 minutes between rounds.
  • Always do your warm-up to help prevent injuries.

REMINDER:

  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.

 

WARM UP

1:00 Bodyweight Push-Ups
1:00 Bodyweight Squats
1:00 High Knees

 

WORKOUT x 4 Rounds

10 x reps Sandbag Clean & Press
12 x reps Sandbag Front Squats
10 x reps HARD COUNT Sandbag Lateral Lunges
10 x reps HARD COUNT Sandbag Shoulder to Shoulder Push Press
10 x reps Burpee Over Sandbag
15 x reps HARD COUNT Sandbag Russian Twists

 

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