Sandbag Workouts CrossFit

Sandbags are among the most useful tools for working out at home. They offer a great way to get a full-body workout with minimal equipment. Best of all, you can take them outside for a fresh-air workout.

Sandbags are also affordable. If you don’t have a lot of cash to work with, a sandbag is a great choice. Few pieces of equipment give you as much bang for your buck as the sandbag.

There are dozens of CrossFit sandbag workouts to choose from. Check out our comprehensive list of over 50 sandbag CrossFit workouts below!

What are the benefits of sandbag training?

1. Affordable: Sandbags are affordable. Unless you buy a heavier sandbag (over 100 pounds), you can get a sandbag (30-80 pounds) for under $100. The sandbag is a great place to start if you can’t afford a complete home gym.

2. Portable: The best thing about owning a sandbag is that it’s portable. You can take your sandbag with you wherever you like to go. You can work out at the beach, trail, or park with sandbags. You will find working out in nature is unlike any gym experience you’ve ever had.

3. Durable: A sandbag is a heavy-duty piece of training equipment. That is why they are one of our top choices for outdoor workouts.

4. Versatile: You can use a sandbag to add resistance to many upper and lower body movements. Sandbag back squats, cleans, and presses are great options for improving strength and explosive power, not to mention the grip strength you will build from doing any movement with a sandbag.

5. Fun: It’s fun to toss your sandbag in the back of your car and hit the trail for a sandbag excursion.

6. Performance: Sandbags are a fantastic workout tool for training athletes. Many sports involve pushing, pressing, jerking, dragging, and throwing, all of which can be done with a sandbag.

What are the different types of sandbags?

There are two primary types of sandbags. The first is the kind most think of when they think of sandbag workouts CrossFit gyms use. It resembles a long duffel bag with handles. Inside the duffle bag is one or more sandbag weights you fill with sand.

The new simple GORUCK sandbag is an exciting take on the traditional duffel bag look. This sandbag doesn’t have an outer shell. Instead, you pack the sand straight into the filler bag that Velcro at the end. The handles are sewn right onto the bag. This style bag is one of the best sandbags for beginners because it’s affordable and seemingly indestructible.

Strongman sandbags are the other common type of sandbags. They are round in shape and can be used for strongman exercises like the sandbag carry and over-shoulder toss. Several CrossFit WODs (workouts of the day) include strongman-style sandbag exercises.

Are sandbags suitable for strength training?

You can use sandbags in any workout routine, including strength training. You can train all the major muscle groups with sandbags. If you have several sandbags available to you, you can use the sandbags in the same way you would any other training tool. Start with a lighter sandbag. As the movements become easier with increased volume, progress to heavier weights.

Since most people don’t have a lot of sandbags, it’s better to use them as a single weapon in a larger arsenal. Incorporate sandbags into your training program alongside barbell, kettlebell, and dumbbell training. You will have everything you need to achieve your fitness goals.

What weight should I start with?

Sandbags come in different sizes. Most companies have a range for a certain size bag. Rep and Rogue sandbags, for example, come in four sizes: small, medium, large, and extra large.

Each size comes with a weight range. The weight ranges between Rep and Rogue are comparable. Here are the details from Rep:

• Small: 5-25 lbs.
• Medium: 25-75lbs
• Large: 50-125lbs
• Extra Large: 125-225lbs

I recommend beginners use medium bags and that more experienced athletes use large bags. The smaller bags are so light that they won’t provide much resistance for movements like squats and cleans. If you’re a larger person or have been strength training for a long time, the extra-large bags may be a better fit for you.

Sandbag Workouts CrossFit Athletes Can Do at Home

Below, you will find 50 CrossFit- and CrossFit-style WODs that include sandbag exercises.  You can also do other popular CrossFit workouts with a sandbag instead of another piece of equipment.

1. Chief Jason Byrd (Hero WOD)

Four rounds for time:

• 3 Flights Stairs with Air Pack

• 10 Sandbag Squats (100/75 lb)

• 10 Sandbag Plank Pulls (100/75 lb)

• 10 Sandbag Cleans (100/75 lb)

• 10 Sandbag Glute Bridges (100/75 lb)

2. Time Fuse (GORUCK)

For time:

• 50 Sandbag GetUps (60/30 lb)

• 50 Sandbag Ground-to-Shoulders (60/30 lb)

• 50 Sandbag Squats (60/30 lb)

• 50 Sandbag Clean and Throws (60/30 lb)

• Every 2 minutes, perform: 5 Burpees

3. WOD 3 (Seal Grinder PT)

For time:

• 50 Walking Lunges with a bag on shoulders

• Run 400 meters with a bag

• 50 Pushups on the bag

• Run 400 meters with a bag

• 50 Squats with the bag

• Run 400 meters

• 50 Deadlifts with the bag

4. Sandbag Ladder (CrossFit Games)

For time:

• 1-rep-max sandbag-to-shoulder

Women: Bags from 160-250 lb

Men: Bags from 240-340 lb

5. Sunday

For time:

• 30 / 25 cal. Bike

• 20 Burpee Box Jump-Overs

• 10 Sandbag Cleans (150/100-lb)

6. Deligiannis (Memorial WOD)

For time:

• 100 Sandbag Turkish Get-Up

• 100 Sandbag Cleans

• 100 Sandbag Squats

• 100 Ground-to-Shoulder Loads

• 100 Sandbag Shoulder Presses

• 100 Sandbag Sit-Ups

• 1-mile Sandbag Run

• 100 Push-Ups

• 100 Pull-Ups

• 100 4-count Mountain Climbers

• 100 4-count Flutter Kicks

• 1-mile Sandbag Run

7. Tommy (Hero WOD)

13 rounds for time:

• 100-meter Sandbag Carry (150/100 lb, 50 meters down & 50 meters back)

• 7 Strict Pull-ups

• 16 Sandbag Over Shoulder Tosses (150/100 lb)

• 15 Sandbag Squats (150/100 lb)

8. SFC Will Linday (Hero WOD)

Ten rounds for time:

• 10 Ruck Squats (45/35 lb)

• 10 Ruck Russian Twists (45/35 lb)

• 10 Ruck Push-Ups (45/35 lb)

• 10 Ruck High Pulls (45/35 lb)

• Anytime during the 10 Rounds, complete: 1 mile Ruck Sandbag Run (45/35 lb, 100/70 lb)

9. Farm Strong

For time:

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

• Every 90 seconds, perform 5 Strict Pull-Ups

10. Larry (Hero WOD)

For time:

• 21-18-15-12-9-6-3 reps of:

• Front Squat (115/75 lb)

• Bar Facing Burpees

• 200-meter Sandbag Carry (80/50 lb)

11. Robbie Miller (GORUCK)

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)

12. Street Parking Sandbag WOD 1

Four 3-minute AMRAPS in 15 minutes:

• 16 Sandbag Box Step-Ups (70/45 lb, 24/20 in)

• 12 Shoulder-to-Shoulder Thrusters (70/45 lb)

• Max Burpees Over Sandbag

• Rest period between rounds: 1 minute

13. Bataan (GORUCK)

Nine rounds for time:

• 10 Burpees Over Sandbag

• 11 Sandbag Deadlifts (80/60 lb)

• 12 Thrusters with Ruck (30/20 lb)

• 13 Twists with Ruck (30/20 lb)

• 14 Standing Arm Circles (30/20 lb)

• 15 Neck Circles (Feet elevated position)

• 16 Sit-Ups with Ruck (30/20 lb)

• 170 meter March (30/20 lb)

14. Braswell (Hero WOD)

AMRAP in 40 minutes:

• 12 Burpees

• 9 Hang Power Cleans (95/65 lb)

• 18 Wall Ball Shots (20/14 lb)

• 200-meter Sandbag Run (60/40 lb)

15. Bullard (Hero WOD)

For time:

• Buy-In: 532-meter Sandbag Run (40/30 lb)

5 rounds of:

• 21 Hand Release Push-Ups

• 20 Alternating Dumbbell Snatches (50/35 lb)

• 15 Single-Arm Overhead Dumbbell Lunges (50/35 lb)

• Cash-Out: 532-meter Sandbag Run (40/30 lb)

Wear a Weight Vest for the entire workout (20/14 lb)

16. B B & R

Six rounds for time:

• 5 Sets Bear Complex with Sand Bag (80/40lb)

• 3 Bar Muscle-Ups

• 1 Rope Climb 15ft

17. Hacksaw

AMRAP in 75 minutes:

• 5 Rope Climbs

• 10 Handstand Push-Ups

• 200-meter Sandbag Carry (100/70 lb)

Wear a Weight Vest (20/14 lb)

18. Fit Santa

25 min AMRAP:

• 12 Sandbag Cleans (60/30lb)

• 25 feet Sled Push (155/115lb)

• 12 Box Overs (24/20)

19. Never Forget (Memorial WOD)

Three rounds for time:

• 100-meter Sandbag Carry (135/90 lb)

• 9 Handstand Push-Ups

• 11 Overhead Squats (115/75 lb)

20. Deluzio (Hero WOD)

For time:

• 2 Rounds of:

• 3 Clean-and-Jerks (185/135 lb)

• 172 meter Row

• 86 Double-Unders

Rest for 1 minute, then complete:

• 8 Devil Presses (50/35 lb)

• 22 Deadlifts (225/155 lb)

• 10 Sandbag Cleans (150/100 lb)

21. Butters (Hero WOD)

For time:

• 1 mile Run

• 6 Tire Flips

• 17 Pull-Ups

• 1 mile Run

• 7 Kettlebell Snatches (53/35 lb)

• 15 Deadlifts (225/155 lb)

• 10 Sandbag Ground to Over-the Shoulders

22. WOD 5 (SEAL Grinder PT)

Three rounds for time:

• 30 Push Ups

• 30 Sit Ups

• 30 Sandbag Push Press

• 30 Squats with the bag

23. Slump

Three rounds of:

• 20 Sandbag Over Shoulder @150/100 lbs

• 100m Sled Push @2x bodyweight on the sled

• 30 Single Dumbbell Push Jerk @75/45

24. Fettig

Four rounds for time:

• 40-calorie Assault Bike

• 30 Sandbag Over Shoulder (50/35 lb)

• 20 Wall Ball Shots (20/14 lb)

25. WOD 10 (SEAL Grinder PT)

Ten rounds for time:

• Find a local hill for this one.

• With a 25 lb bag, run up the 100-yard plus hill.

• 20 burpees at the top.

• Walk back downhill.

26. Servais

For time:

• 1.5 mile Run

Then eight rounds of:

• 19 Pull-Ups

• 19 Push-Ups

• 19 Burpees

Then:

• 400-meter Sandbag Carry (heavy)

• 1-mile Farmers Carry (45/35 lb dumbbells)

27. SandWOD (Brute Force Sandbags)

Two rounds for time with a sandbag:

• 20 Deadlifts

• 20 Push Press

• 20 Squats

• 20 Bent Over Row

• 20 Thrusters

• 20 Burpees

• 20 Pike Ups

28. Leyla (Memorial WOD)

For time:

• Buy-In: 800-meter Sandbag Run (60/40 lb)

Then, ten rounds of:

• 10 Overhead Squats (95/65 lb)

• 10 Lateral Burpees Over Bar

• 10 Clean-and-Jerks (95/65 lb)

• Buy-Out: 800-meter Sandbag Run (60/40 lb)

29. The Pitt (Memorial WOD)

For time:

• 1-mile Sandbag Run (50/30 lb)

Then, Seven Rounds of:

• 30 Sandbag Back Squats (50/30 lb)

• 10 Sandbag Strict Presses (50/30 lb)

Then finish with:

• 1-mile Sandbag Run (50/30 lb)

Wear a Weight Vest (20 lb)

30. Mosher

Four rounds for time:

• 14 Sandbag Front Squats (70/50 lb)

• 25-foot Front Rack Lunges (70/50 lb)

• 14 Shoulder-to-Overheads (70/50 lb)

• 25-foot Bear Crawl with Single-Arm Drag (70/50 lb)

Wear a Weight Vest (20/14 lb)

31. Sandman

Every four minutes in 24 minutes:

• 20 calorie Row

• 10 Sandbag Thrusters (30/20 kg)

• 20 10-meter Shuttle Sprints

32. Dog Fight

Five rounds for time:

• 5 Sandbag Cleans (95/70 lb)

• 5 Sandbag Squats (95/70 lb)

• 50-meter Sandbag Carry (95/70 lb)

33. No Excuses

Ten rounds for time:

• 30-second Sandbag Hold

• 2 Burpees

34. Heavy Load Long Distance (Garage Gym Athlete)

Accumulate as many meters as possible while doing a Bear Hug Sandbag Carry in 60 minutes.

35. AMRAP 4 Autism (A4A 2018)

AMRAP (with a Partner) in 32 minutes:

• 58 Burpees Over Sandbag (40/25 lb)

• 58 Sandbag Thrusters (40/25 lb)

• 58 Sandbag Over Shoulders (40/25 lb)

• 400-meter Partner Sandbag Carry Run (40/25 lb)

36. Kevin A. Houston (Hero WOD)

Three rounds For time:

• 200 meter Run

• 50-meter Farmers Walk (2×35/25 lb sandbag)

• 10 Burpees

• 10-meter Bear Crawl (forward and backward)

• 400 meter Run

• 100-meter Farmers Walk (2×35/25 lb sandbag, each hand)

• 20 Burpees

• 20-meter Bear Crawl (forward and backward)

• 600 meter Run

• 150-meter Farmers Walk (2×35/25 lb sandbag, each hand)

• 30 Burpees

• 30-meter Bear Crawl (forward and backward)

Wear a weight vest (20/14 lb) (except during the run)

37. Triple Deuce (Hero WOD)

AMRAP in 20 minutes:

• 22 Burpees

• 22 Body Weight Squats

• 22 Pull-Ups

• 22 Sandbag Over Shoulder (60/40 lb)

• 722-meter Sprint

38. Collin (Hero WOD)

Six rounds for time:

• 400-meter Sandbag Carry (50/40 lb)

• 12 Push Presses (115/75 lbs)

• 12 Box Jumps (24/20 in)

• 12 Sumo Deadlift High-Pulls (95/65 lb)

39. Harrison (GORUCK)

AMRAP in 15 minutes:

• 3 Sandbag Hang Cleans (60/40 lb)

• 3 Sandbag Presses (60/40 lb)

• 6 Push-Ups

• 12 Sit-Ups

Wear a Ruck (30/20 lb)

40. Caleb Erickson (Hero WOD)

Five rounds for time (with a partner):

• 400-meter Sandbag Carry (150/100 lb)

• 30 Burpees

• 30 Plate Ground-to-Overheads (45/35 lb)

• 30 Overhead Dumbbell Walking Lunges (50/35 lb)

41. Russ

Three rounds for time:

• 50-meter Sandbag Walk (70/53 lb)

• 50-meter Sandbag Sprint (70/53 lb)

• 10-meter Bear Crawl

• 5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)

• 10-meter Bear Crawl

Wear a 20 lb Weight Vest

42. Knowlton

AMRAP in 17 minutes:

• 9 Ruck Upright Row (30/20 lb)

• 16 Ruck Swings (30/20 lb)

• 76 Paces Sandbag and Ruck Carry (60/40 lb, 30/20 lb)

• Buy-Out: 1 mile Heavy Ruck

43. 31 Heroes (Hero WOD0

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)

Partner B performs:

• 400-meter Sandbag Run (45/25 lb)

Partners switch after each Run.

44. Keenan

AMRAP in 19 minutes:

• 20 Sandbag Squats (30/20 lb)S

• 10 Sandbag Get-Ups (30/20 lb)

• 200-meter Sandbag Run (30/20 lb)

• 7 Burpees Over Sandbag

45. Street Parking Sandbag WOD 2

For time:

• 30 Sandbag Over Shoulder

• 100 Hop Overs

• 60 Sandbag Front Squats

• 100 Hop Overs

• 90 Back Squats

46. Street Parking Sandbag WOD 4

Five rounds for time of:

• 10 Sandbag Step Overs (left foot)

• 5 Bear Complex Reps

• 10 Sandbag Step Overs (right foot)

• 5 Bear Complex Reps

47. Cameron (Hero WOD)

AMRAP in 23 minutes:

• 75 Air Squats

• 4 Rope Climbs

• 75 Air Squats

• 27 Burpees

• 75 Air Squats

• 17×50 meter Sandbag Carry (150/100 lb)

Wear a Weight Vest (20/14 lb)

48. First Response (GORUCK)

For time:

• Buy-In: 343 Weighted Box Step-Ups (24/20 in, 30/20 lb)

Then, 9 rounds of:

• 11 Crawling Sandbag Drags (60/40 lb)

• 11 Search Sweep to Tripod (60/40 lb)

• 11 Sandbag Squats (60/40 lb)

• 11 Sandbag Over Shoulder Throws (60/40 lb)

Cash-Out: 343 Weighted Box Step-Ups (24/20 in, 30/20 lb)

49. LT Brian Sullivan (Hero WOD)

AMRAP in 20 minutes:

• 20 calorie Row

• 10 Dumbbell Overhead Presses (2×50/35 lb)

• 20 Sandbag Alternating Lunges (100/75 lb)

• 20 Box Step-Ups (24/20 in)

50. Alvarez (Memorial WOD)

For Time

• Buy-In: 20-calorie Assault Bike

Then, 11 rounds of:

• 1 Sandbag Over Shoulder (150/100 lb)

• 3 Sandbag Front Squats (150/100 lb)

• 6 Sandbag Over Bag Facing Burpees

• 1x 30-foot Sandbag Burden Carry (150/100 lb)

• Cash-Out: 68 Burpees Over the Bag

Bottom Line

Sandbag training is a different way to get a great workout. The bag’s ever-changing shape is challenging, even for the most skilled fitness enthusiasts. Sandbags are durable, versatile, and affordable. So, pick a workout above and give the sandbag a try today.

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All WODs with the exception of those written by Outdoor Muscle are sourced from WODWELL and CrossFit.com.