30 min Workouts
Day 1
A) Song "Thunderstruck" - ACDC
Hold a hipbridge with your feet on your
SB, everytime you hear "Thunder or
Thunderstruck" perform a hip thruster.
During the hole song try to keep your
upper body muscles engaged, use
the pec stick.
B) 5 rounds of:
:30 sec HOH rope pull
4 SB front rack throws
rest as needed
C) EMOM 6
5 heavy bent over SB rows
3 SB tosses
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Day 2
A) 2 rounds of:
:30 sec SB front rack hold
into ME SB presses
B) 2 rounds of:
:30 sec SB bent over rows hold
into ME SB bent over rows
C) Try to do every round for 100m
and increase weight if possible
SB bear hug carry
SB front rack carry
SB overhead carry
One arm SB overhead carry
D) 99 heavy SB squats afap
Unsere Sandbags findest du hier:
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Day 3
A) 5 rounds of:
1:00 walking lunges
1:00
Day 3
A) 500m SB shoulder carry,
switch shoulder every 50m without
droping the SB.
B) 2 sets each of:
1. 30 sec pec stick hold, into 30 sec
over head presses
2. 30 sec bent over pec stick hold,
into 30 sec pec stick rows
C) 100m bear crawl with your SB on
your back, everytime you rest perform
10 SB front squats
D) 21-15-9
SB thrusters
v-ups
Unsere Sandbags findest du hier:
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Day 2
A) Song "Pump It Up" - Endor, for the
duration of the song perform ME
pec stick bizeps curls and pec stick
nose breakers.
B) 1 round of:
200m SB lunges (SB on L shoulder)
200m SB lunges (SB on R shoulder)
C) 3 rounds of:
:30sec SB bent over rows
:30sec SB pullovers
rest as needed
D) Every 15 sec till you quit or
cant work explosively
SB lap squats
Unsere Sandbags findest du hier:
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Follow @grexgym on IG: https://www.instagram.com/we.are.grex/
Day 1
A) Tabata
SB floor presses and flutter kicks
B) 4 sets of:
1:00 HOH rope pull
1:00 SB presses
C) 4 rounds of:
20 small jumps (toes up)
15 v-ups
10 SB Squats
5 target burpees
rest 1 min
Day 3
A) 5 rounds of:
10 reverse oblique opener (hold 2sec)
20 sit ups
B) 3 rounds each arm of:
15 sec single arm pec stick bizeps
curls, 15 sec hold
start with your weaker arm and rest
as long as needed after your first arm.
C) 3 rounds of:
6 pec stick floor presses for max
time under tention into 10+
SB presses
D) AMRAP 6
1 SB clean and press
1 lateral burpee over your SB
Day 2
A) Song "Thunderstruck" - ACDC, hold
a hollow position, everytime your hear
"Thunderstruck" perform a sit up/
v up
B) 99 SB squats, for every rest you take
you hav to perform 10 sec jumping
ait squats
C) 200m butt burner plus 1 SB clean
every 10m
Day 1
A) Song "Flower" - Moby, SB thrusters
hold the active bottom position of your
squat, everytime you hear "Bring Sally
Up" perform 1 SB thruster
B) 3 rounds of:
1Min ME SB bizeps curl into SB press
C) 2 rounds of:
:90sec HOH rope pull
:30 sec bent over pec stick row
rest as needed
D) 200m burpee broad jumps
Day 3
A) Song "Monsta" - Culcha Candela,
for the duration of the hole song
perform a SB bear crawl, everytime
you rest/ drop the SB you have to
perform 10 sit ups.
B) Perform 150 half kneeling SB
presses
C) 3 ounds of:
20 sec side plank (hips up and down)
20 sec side plank (hips up and down)
20 sec plank
rest 30 sec
D) 150 bent over SB rows afap
for every rest you take, you have to
perform :10sec of HOH rope pull
after the rows. So when you have to rest
5 time you have to perform :50 sec of
HOH rope pull afterwards
Day 2
A) Song "Bück dich hoch" - Deichkind,
hold your SB in a stiff leg DL position
everytime you hear "Bück dich…"
peform a stiff leg DL.
B) 3 rounds of:
5 pec stick floor presses for max time
under tention into
ME light SB floor presses into
ME heavy SB incline floor presses
rest as needed
C) 3 rounds of:
20 mountainclimbers ea
15 SB Squats
10 SB over shoulder
5 bent over SB rows
Day 1
A) Song "Fighting the world" -Manowar
for the duration of the song, perform
alt. SB front rack lunges, switch legs
in the bottom position.
B) 3 rounds each arm of:
15 sec single arm pec stick bizeps
curls, 15 sec hold
start with your weaker arm and rest
as long as needed after your first arm.
C) 3 rounds of:
:45 sec HOH rope pull into 6
bent over pec stick rows (rows for
max time under tention)
D) 10-9-8-…1 of:
pec stick squats
sit ups
Unsere Sandbags findest du hier:
https://grex-gym.com/shop
Day 3
A) Song "One More Time" - Daft Punk,
do a SB butt burner, everytime you hear
"One More…" perform a SB clean
and press.
B) Tempo sets with bent over SB rows
1. 10 reps down for 3 sec
2. 8 reps down for 4 sec
3. 6 reps down for 5 sec
4. 4 reps down for 6 sec
rest as neede, up afap
C) 2 sets of:
30 sec jumpnig pec stic squats
30 sec burpees
rest as needed
D) 3 min of ME:
heavy SB cluster
Unsere Sandbags findest du hier:
https://grex-gym.com/
Day 2
A) Tabata
Pec stick russian twists
B) 5 rounds of:
10m lateral bear crawl L
10m lateral bear crawl R
5 SB clean and press
10 lateral burpees over your SB
C) 3 rounds of:
6 SB front rack squats for max time
under tention
D) 3 rounds of:
6 decline SB floor presses for max
time under tention
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Day 1
A) Song " Happy" - Pharell Williams,
hold your SB in the top position of
your floor press, everytime you hear
"Happy" perform a SB floor press.
B) 3 rounds of:
20 pec stick bizeps curls
1:00 min HOH rope pull
5 heavy SB bent over rows
rest as needed
C) For time:
50 sit ups
40 mountain climbers ea
30 SB thrusters
20 SB bear hug squats
10 tuck jumps
