Sandbag Training For Tough Mudder

I recently had an article published here in the UK in Outdoor Fitness Magazine. It covered a few specific sandbag training programmes that would help you get through the Tough Mudder. I know that many of those following the blog have been unable to get a copy as they don't live in the UK so I thought I'd provide a taste of the training info here.

For those of you that can get hold of the magazine, I urge you to grab a copy - it really is very good.

Click here to check it out

For everyone else, here's a taster of some of the sandbag training exercises that you can use to get around the course.

Try this workout to build endurance

Complete 5 rounds of the following sequence:

1 Sandbag Hill Sprint (top to bottom)

10 Sandbag Thrusters

10 Sandbag High Pulls

10 Sandbag Chest Throws

Use a sandbag weight that challenges you to complete all 5 rounds.

Sandbag Hill Sprint

Thruster Start

Thruster Finish

High Pull Start

High Pull Finish 

Chest Throw

Todays Workout - You're Not Serious...

I felt like getting really stuck in today. I've been at the computer too much recently and wanted to get a lot of energy out. It worked.

100 Sandbag Shoulder Squats (switch shoulders as you wish)
100 Sandbag Push Jerks
100 Sandbag Cleans (Power)
100 Pull Ups

Men aim for a 30kg sandbag; women aim for 15kg.

Record your time.

Train hard!

Todays Workout - Run Forrest, Run!

Run 400m
10 Push Ups
20 Sandbag Front Squats

Repeat for a total of 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Train hard!

Todays Workout - Sandbag Tabatas

Tabatas have been given a rough ride recently and they're still highly misused but it's been awhile since we did any here on Sandbag Fitness so here we go!

20 seconds of work, 10 seconds of rest. Repeat for a total of 8 working intervals. 1 minute rest between exercises.

Sandbag High Pulls
Sandbag Push Press
Sandbag Back Squats
Sandbag Walking Lunges

Record your aggregate score for each exercise.

Train hard!

Todays Workout - He Man (or She-Ra)

A simple strength workout today focusing on 2 key sandbag training skills - Bear Hug Squats and Overhead Presses.

5 Heavy Sandbag Overhead Presses
Max Sandbag Bear Hug Squats

Rest for 1-2 minutes and repeat for a total of 5 rounds.

Record your max weight lifted and max repetitions for the Sandbag Bear Hug Squats.

Train hard!

Todays Workout - He's Like A Piece Of Iron... (bonus Rocky video!)

You'll need courage and resilience to get through this sandbag strength workout today.

5 Heavy Sandbag Ground-to-Overhead
Max Pull Ups (or variation)

Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.

Rest for 3 minutes.

5 Heavy Sandbag Front Squats
Max Press Ups (or variation)

Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.

You should aim to lift the absolute maximum weight that you can in your sandbag, ideally reaching fatigue during the 5th rep in each set. If you're scratching your head thinking "why have I been given so much rest?" then you probably aren't lifting heavy enough...

Record your score and max weight.

Train hard!

Todays Workout - Deception

Todays workout is simple but deceptively tough.

5 Pull Ups, 10 Sandbag Deadlifts, 10 Press Ups. 10 rounds.

Men aim for a 50kg sandbag; women aim for 30kg.

Record your time.

Train hard!