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 are three versions of a circuit workout we did last week that simulates load-bearing, equipment carry, and log PT. All you need is a pullup bar, a sandbag (SB), and a place to run. We did this one on a park playground with a 40-pound sandbag, using the monkey bars for pullup bars.
You can do this a few different ways. Try a superset, as-many-rounds-as-possible (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 (pullups/pushups).
1. Sandbag Superset
For those new to training with sandbags, try a basic superset:
Repeat 5 times:
- Pullups, 5-10
- Pushups, 10-20
- SB push press, 10
- SB squats, 10
- SB situps, 10, or SB farmer walks (if SB has handles), 50 meters
- SB lunges, 5 per leg
- Jog or walk 2 minutes with a sandbag (shoulder or chest carry)
2. AMRAP for Short Workouts
If time is limited, try an AMRAP workout -- as many rounds as possible -- in the time 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 farmer walks (if SB has handles), 100 meters
- SB lunges 10 per leg
- Jog with SB on the shoulder, 100 meters
3. Max-Rep-Set Circuit
For an advanced log PT prep workout, you can also set this one up as a max-rep circuit (Murph-like) in which 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 per leg
- Jog with SB on the shoulder, 400 meters
Sandbag Options
Build your own sandbag with a $5 package of play sand and 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 situps, 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 Military.com Fitness 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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