If you haven’t already, check out part 1!

The Sandbag Workout Routine For Strength…..Part 1
   • The Sandbag Workout Routine For Stren...  

The Truth About How Many Days A Week You Should Train and Workout
   • How Many Days A Week Should You Train...  

Why Sandbags Are Superior For Athletic Conditioning
   • Are Sandbags Superior For Athletic Co...  

Why Sandbags Are Effective At Building Muscle and Strength
   • Why Sandbags Are Effective At Buildin...  

Sets and Reps of a typical workout (I vary this week to week)

Day 4 Weighted Calisthenics 20lb vest
10 Sets
Pushups 1015 reps
Pullups 35 reps
Squats 2025 reps

Day 5 Endurance Calisthenics
150 pullups
200 pushups
400 lunges total
Break it up into 10x15, 20 and 40

Day 6 Sandbag conditioning
10 to 1 (do a set of 10 with each exercise then 9, 8, 7, 6, 5 and so on until 1)
Clean and jerk
Sandbag over the shoulder

My favorite rep schemes are 27211597 or 35 rounds timed.

Timing the workout is up to you. Some good conditioning exercises would be clean and jerks, hang power clean, ground to overhead, sandbag slam, sandbag over the shoulder, thrusters, clusters, burpee variations of these exercises and variations of throws. I have conditioning workout videos on my channel if you want to check them out!

Day 7 Recovery

EMOM30
M1. Max cal or distance bike, max 30m shuttle run or max jump rope singles.
M2. 7 Kettlebell swings, 2 sandbag clusters. (Shown in video)

Translation: EMOM: every minute on the minute. M1 minute 1 perform exercise 1
M2 minute 2 perform exercises 23. Rest in remaining time. 2030 seconds

30 minutes = 15 rounds total with both exercises.

This workout split keeps me from being fatigued and keeps me fresh for each day. If you have anything to add or questions, leave it in the comments. If you find value in this content, hit that like button, comment and subscribe! Thanks for watching!