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Warrior Recovery Warrior Strength Recover Warrior Recovery Rest
1 Strength Workout #2 y Strength
Workout #1 Workout #3
Warrior Warrior
Warrior Strength Recover
2 Strength Recovery Strength Recovery Rest
Workout #2 y
Workout #1 Workout #3
Warrior Warrior
Warrior Strength Recover
3 Strength Recovery Strength Recovery Rest
Workout #5 y
Workout #4 Workout #6
Warrior Warrior
Warrior Strength
4 Strength Recovery Strength Recovery Recovery Rest
Workout #6
Workout #4 Workout #5
Workout 1 Instructions

Perform all rounds in each group before moving to next group. For Heavy Back Squat and
Heavy Floor Press, you should only be able to manage 5 reps with the chosen weight. If you are
able to perform 6-8 reps, add more weight. For the Tabata Thrusters, you will perform 20
secondss of work with 10 seconds of rest for 8 rounds. Do not put down the weight during rest.
Beginners rest in racked position, advanced rest in overhead position.

A1: Sandbag Clean from Hang – 4 rounds x 5 reps

B1: Heavy Sandbag Back Squat – 5 rounds x 5 reps

B2: Heavy Sandbag Floor Press – 5 rounds x 5 reps

C1: Sandbag Military Press – 4 rounds x 5 reps

D1: Sandbag Bent Row – 4 rounds x 10 reps

E1: Sandbag Triceps Extension – 4 rounds x 10 reps

F1: Tabata Sandbag Thruster – 8 rounds x 20 sec on/10 sec off

Workout 2 Instructions

Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy
Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to
perform 6-8 reps, add more weight. For the the Sandbag Slams and Sandbag 360 you will
perform a pyramid ladder: 5 reps of slams 5 reps of 360. 10 reps of each. 15 reps of each. 20 reps
of each. 15 reps of each. 10 reps of each. 5 reps of each. Complete group E with as little rest as
possible.

A1: Sandbag High Pull– 4 rounds x 6 reps

A2: Sandbag Snatch from Hang – 4 rounds x 6 reps
A3: Sandbag Sots Press – 4 rounds x 6 reps

B1: Heavy Sandbag Step Ups – 4 rounds x 5 reps (each leg)

C1: Heavy Sandbag Clean Pull – 4 rounds x 5 reps

D1: Sandbag Biceps Curl– 4 rounds x 10 reps

E1: Sandbag Slams – 5 to 20 to 5 pyramid

E2: Sandbag 360 –  5 to 20 to 5 pyramid
Workout 3 Instructions

Perform all rounds in each group before moving to next group. For Heavy Power Clean and
Heavy Push Press, you should only be able to manage 3 reps with the chosen weight. If you are
able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many
reps as possible in 60 seconds. Rest for 60 seconds and repeat.

A1: Sandbag Heavy Power Clean – 5 rounds x 3 reps

B1: Sandbag Heavy Push Press – 5 rounds x 3 reps

C1: Sandbag Front Squat – 4 rounds x 5 reps

C2: Sandbag Turkish Get Ups – 4 rounds x 5 reps (each side)

D1: Push Ups with Reach Through – 4 rounds x 20 reps

E1: Sandbag Pull Overs – 4 rounds x 10 reps

F1: Sandbag Shouldering – 4 rounds x 60 secs

Workout 4 Instructions

Perform all rounds in each group before moving to next group. For Heavy Squat and Heavy
Floor Press, you should only be able to manage 3 reps with the chosen weight. If you are able to
perform 4-6 reps, add more weight. For the the Sandbag Burpee perform as many reps as
possible in 60 seconds. Rest for 60 seconds and repeat.

A1: Sandbag Hang Squat Clean & Press – 4 rounds x 5 reps

B1: Heavy Sandbag Squat – 5 rounds x 3 reps

B2: Heavy Sandbag Floor Press – 5 rounds x 3 reps

C1: Sandbag Military Press – 4 rounds x 5 reps

C2: Sandbag Bent Over Row– 4 rounds x 10 reps

D1: Sandbag Burpee– 4 rounds x 60 sec

Workout 5 Instructions

Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy
Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to
perform 6-8 reps, add more weight. For the Sandbag 360 you will perform as many reps as
possible in 5 minutes. Complete group D with as little rest as possible.

A1: Sandbag Snatch from Hang – 4 rounds x 5,4,3,3 reps

B1: Heavy Sandbag Step Ups – 4 rounds x 5 reps (each leg)

B2: Sandbag Burpee – 4 rounds x 10 reps

C1: Heavy Sandbag Clean Pull – 4 rounds x 5 reps

C2: Sandbag Turkish Get-Up– 4 rounds x 5 reps (each side)

D1: Sandbag Halo – 1 round x 5 min

Workout 6 Instructions

Perform all rounds in each group before moving to next group. For Heavy Power Clean and
Heavy Push Press, you should only be able to manage 5 reps with the chosen weight. If you are
able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many
reps as possible in 5 minutes. Rest as little as possible through 5 minutes.

A1: Sandbag Heavy Power Clean – 5 rounds x  5 reps

B1: Sandbag Heavy Push Press – 5 rounds x 5 reps

C1: Sandbag Front Squat – 5 rounds x 5 reps

C2: Sandbag Bent Over Row– 5 rounds x 10 reps

D1: Push Ups with Reach Through – 4 rounds x 20 reps

D2: Sandbag Weighted Sit Ups – 4 rounds x 15 reps

E1: Sandbag Shouldering – 1 round x 5 min