Sandbag Thrusters – Page 4 – Fitness Managed

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

By cbroccoli | 14/07/2022 - 09:36 |16/07/2022 EMOM, Long (< 20 min), M-W, Medium Weights, Triplet

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3 rounds of

5 x Hanging Pike Lifts (from pullups bar)
5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

Min 1 – 14 x Burpees
Min 2 – 14 x Hang Power Clean @ 43kg
Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

By cbroccoli | 19/06/2022 - 08:02 |20/06/2022 Chipper, Light Weights, Medium (< 15 min), Time Based, W-G-M

Every 30 seconds for 15 minutes (30 rounds)

1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

5 x Ring Row to Waist
5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

20 x Wall Balls / Sandbag Thrusters
20 x V-Ups
20 x Calorie Row
40 x Double Unders
20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

DU, Situps, Thrusters, Lunges, Power Cleans and Burpees

By cbroccoli | 07/06/2022 - 08:32 |07/06/2022 Body Weight, Long (< 20 min), Task Based, W-G-M

Based on WODWell’s Ignite21 WOD on Instagram.

For time

20 x Burpees
150 x Double Unders
80 x Abmat Situps
60 x Sandbag Thrusters @ 20kg / Wall Balls @ 10kg
40 x Alternating Lunges (r+l=1)
20 x Power Cleans @ 120lbs/55kg
20 x Burpees

Results: First 100 Double Unders unbroken :-). 18:42.

Gymnastics Strength then T2B and Sandbag Thrusters

By cbroccoli | 07/02/2022 - 19:37 |07/02/2022 Couplet, Light Weights, M-G, Medium (< 15 min), Task Based

Accumulate 60 seconds

Tuck Front Lever

EMOM for 10 minutes

2 x Chest to Bar Pullups (or as high as possible)

5 rounds of

5-8 x Bar Inverted Rows

Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.

For time

75 x Sandbag Thrusters @ 20kg
50 x Toes to Bar
75 x Sandbag Thrusters @ 20kg

Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.

Weighted Pullups then HSPU, Burpee Pullups, Thrusters and BJO

By cbroccoli | 17/01/2022 - 19:15 |17/01/2022 Body Weight, Chipper, Medium (< 15 min), Task Based

Take 10 minutes and work up to a heavy

5 x Landmine Front Squats
5 x Landmine Overhead Press

Every 3 minutes for 9 minutes

5-8 x Weighted Pullups @ 10kg

Then 3 rounds for time

6 x Handstand Pushups
12 x Burpee Pullups
18 x Sandbag Thrusters/Wall Balls
24 x Box Jump Overs

Results: Metcon 14:45.

Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.

Foot Placement

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