Feb 20 • tactical fitness
A Sandbag Circuit (Log PT, Equipment Carry Prep)
Doing more with less is a skill you need when schedules get tight, equipment is minimal, and you need to prepare for challenging training programs in your future. Here is a circuit workout we did last week that simulates load-bearing, equipment carry, and log PT. All you need is a pull-up bar, a sandbag (SB), and a place to run. We did this one on a park playground and used the monkey bars for pull-up bars using a 40lb sandbag:
You can do this in a few different ways. Try a superset, an AMRAP, or Max Rep Set Circuit Workout. You can also add rules, such as that you cannot drop the sandbag unless you are doing calisthenics exercises (pull-ups/push-ups).
For those new to training with sandbags, try a basic super set:
Repeat 5 times
Pullups 5-10
Pushups 10-20
SB Push Press 10
SB Squats 10
SB Situps 10 or SB farmerwalks (if handles) 50m
SB lunges 5/leg
- jog or walk 2 minutes with sandbag (shoulder or chest carry)
For limited time, try an AMRAP – As Many Rounds As Possible – in the given time that you have available. Try a 30-minute AMRAP of the following events:
Pullups 10
Pushups 20
SB Push Press 20
SB Squats 10
SB Situps 20 (or SB farmerwalks - if handles) 100m
SB Lunges 10/leg
- jog with SB 100m on shoulder
For an advanced Log PT prep workout, you can also set this one up as a max-rep circuit (Murph like) where you accumulate repetitions until you reach a goal number per exercise:
Pullups 100
Pushups 200
SB Push Press 100
SB Squats 200
SB SItups 200
SB Lunges 50/leg
- jog with SB 400m on shoulder
Sandbag options: build your own with a $5 bag of play sand/duct tape, or buy a canvas one with handles for more grip work. If you do not have a sandbag with a handle, you can do the farmer walks with a kettlebell, a dumbbell, or a water jug.
These exercises are often done with a log: push press, shoulder carry run, chest carry run, chest carry sit-ups, shoulder carry squats, and chest carry lunges. These are easy to replicate with a sandbag. For grip work, hanging from a pullup bar and farmer walks will both help you with equipment carry, stretcher carry, and other gear you may need to carry from one place to another.
Check out the StewSmithFitness.com Articles Section for more information on preparing for rigorous military training, often done with the equipment available. These team-building activities make up a large part of the military combat unit’s training. Be ready.
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A Sandbag Circuit (Log PT, Equipment Carry Prep)
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Veteran - Stew Smith (former Navy SEAL) helps military, law enforcement, and firefighter candidates and recruits succeed with coaching and programs.
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