WOW: June 20, 2016
This is a great workout if all you have is a sandbag. I love sandbag workouts because you do not need much equipment and you can get a really good workout with it. It is always a total body workout.
This session is an example of a work capacity session so this is a great workout for building power and anaerobic capacity. The first set we work on quick intervals with limited recovery, this is a great way to work on quick recovery in the mountains. For example this mimics that short uphill grind on your bike and then you usually have a quick downhill and then another grind. This will help build that power and mental toughness to push through that hill. The 10 to 1 is just an all around hit to the entire body using a sandbag only. This works on core, endurance and overall strength. We end this session with durability working on isometric contraction of the low back. Our backs get tired especially in our summer sports of running, hiking and biking. This will help keep your low backs strong!
Warm Up:
100x stepups
5 rounds
30 sec square drill- setup a square with cones or whatever you have and sprint fwd, side, backwards
30 sec high knees
30 sec jump lunge
30 sec weighted situps
30 sec burpees
30 sec rest
10 to 1 for time
Sandbag clean, sandbag hop x2, sandbag plank walks x2, sandbag jingle, keg lift each side
2 rounds
low back complex
20/20
