Sandbag WOD – 15 Jan 18

This is the first of weekly #ULOO workouts I will post here.  These workouts are designed for all fitness levels and require minimal equipment.  Newcomers to functional fitness will find the workouts doable, advanced athletes will find them challenging.   Recommended weights and substitutions are below the workout.  Without further ado, here’s the workout.

As many rounds as possible in 10 minutes:
5 Pull-ups
10 Sandbag Push Press
15 Sandbag Squats

Recommended Weights (Male/Female):
RX 70/50 lbs
Intermediate 50/30 lbs
Beginner 30/20 lbs

Post number of rounds completed and sandbag weight to comments

You should be able to complete 6-8 rounds in the time allotted.  If you are significantly above that, you need to move to the next level.  If you are significantly under, step down a level.  To further scale the workout, reduce the number of repetitions for each exercise.  Do not scale the time.  Example:

As many rounds as possible in 10 minutes:
3 Ring Rows/Bent Over Rows
6 Sandbag Push Press
9 Sandbag Squats

Substitutions:
Pull-ups – if you have rings, Ring Rows – if no rings, Bent Over Row.

If you need a sandbag, I highly recommend @bruteforcesandbags.  They make an awesome sandbag that will stand up to the abuse we will putting them through.  If you need to save for one of their bags, a dry bag (at least 8 liters) filled with sand is a good place to start, just don’t expect it to last forever.