FORTITUDE

6-Week SANDBAG
TRAINING PROGRAM

I hope that with this

program - you can find
your freedom and your Description:
release.

I know we will get Absolutely no excuse-

through this.
No gym? No problem. Take the kids to the
park, train in your backyard… your options
- Ashely Horner - are limitless- This is a supplemental training
program that only requires a sandbag.

Not all sandbags are created equal! Below are two

links for sandbags* that I like, and want to recom-
mend to you.

*I am not affiliated with either of these sandbag companies.

https://www.roguefitness.com/rogue-sandbags
https://bruteforcetraining.com

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FORTITUDE Week 1

A. 3 Rounds

Sandbag Alternating Lunges x 15 R/L

Sandbag Goblet Squats x 20
Sandbag Jumping Squats x 10

B. 21-15-9

Week 1 Sandbag Back Squats

Sandbag Side Lunges R/L
DAY ONE Sandbag Jumping Lunges

LOWER BODY

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FORTITUDE Week 1

A. 3 Rounds

Sandbag Shoulder Press x 20

Sandbag Bent Over Row x 20
Overhead Sandbag Walk x 30

B. 4 Rounds

Week 1 Sandbag Skull Crushers x 12

Sandbag Pullovers x 15
DAY TWO Sandbag Close Grip Chest Press x 20

UPPER BODY

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FORTITUDE Week 1

A. 50 Reps Each

Sandbag Over Shoulders R/L

Burpee Over Sandbag
Mtn. Climbers
Spidermans

B. 20 min AMRAP

Week 1 100 Meter Sprint

Sandbag Clean & Press x 10
DAY THREE

FUNCTIONAL
MOVEMENTS

5
FORTITUDE Week 2

A. 3 Rounds

Sandbag Thrusters x 20
Sandbag Jumping Squats x 15
Sandbag Curtsy Lunges x 15 R/L

B. 3 Rounds

Week 2 Sandbag Hip Thrusters x 20

Burpee Over Sandbag x 20
DAY ONE Sandbag Swings x 20

LOWER BODY

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FORTITUDE Week 2

A. 2 Rounds

Sandbag Throws x 20
Sandbag Front Raises x 15
Push-ups x 15-20

B. 30-20-10 For Time

Week 2 Sandbag Cleans

Sandbag Jumping Lunges
DAY TWO

UPPER BODY

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FORTITUDE Week 2

A. 15 Min AMRAP

Angry Bear Crawl x 50

Sandbag Swings x 15
Sandbag Bent Over Row x 10

B. 5 Rounds

Week 2 Sandbag Toss x 10

Sandbag Jumping Lunges x 10
DAY THREE 400 Meter Run

FUNCTIONAL
MOVEMENTS

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FORTITUDE Week 3

A. 15 Min EMOM

Sandbag Thrusters x 4
Sandbag Front Squats x 5
Sandbag Toss Over Shoulder x 1 R/L

B. 10 Rounds

Week 3 Sandbag Hip Thrusts x 15

Sandbag Calf Raises x 30 R/L
DAY ONE

LOWER BODY

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FORTITUDE Week 3

A. 6 Rounds
w/ 1 Min Rest between Each Round

Sandbag Slams x 15
Sandbag Pulls x 25ft
Sandbag Push Press x 15

B. 21-15-9

Week 3 Sandbag Swings

Shoulder Press
DAY TWO Sandbag Curls

UPPER BODY Sandbag OH Tricep Extension

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FORTITUDE Week 3

A. 4 Rounds

Sandbag Wall Sit Russian Twists x 20

Sandbag Squats x 20
Sandbag Pull Overs x 20
500 Meter Row

B. 18 Min AMRAP

Week 3 Front Rack Lunges x 10 R/L

Sandbag Overhead Toss x 4
DAY THREE Box Jumps x 6

FUNCTIONAL 100 Meter Sprint

MOVEMENTS

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FORTITUDE Week 4

This week we are going to be working on our engine.

I want you to pace yourself, and try to complete
everything without resting any more than what is
programmed. If you’re wanting to challenge yourself
even more, shorten your rest periods.

• Do each exercise for 90 seconds, rest for

30 seconds, then move on to the next
exercise
• Complete each circuit TWO times through
• NO rest between each circuit

Week 4
Sandbag Front Squat
Sandbag Kneeling Hip Thrust
Sandbag Reverse Lunge Right Side
DAY ONE
Sandbag Reverse Lunge Left Side
LOWER BODY
Sandbag Step-up Alternating Sides
Sandbag Single Leg Deadlift Right Side
Sandbag Single Leg Deadlift Left Side
Sandbag Hip Thrust

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FORTITUDE Week 4

This week we are going to be working on our engine.

I want you to pace yourself, and try to complete
everything without resting any more than what is
programmed. If you’re wanting to challenge yourself
even more, shorten your rest periods.

• Do each exercise for 90 seconds, rest for

30 seconds, then move on to the next
exercise
• Complete each circuit TWO times through
• NO rest between each circuit

Week 4
Sandbag Curls
Sandbag Overhead Press
Sandbag Pullovers
DAY TWO
Sandbag Front Raise
UPPER BODY
Sandbag Bent Over Row
Sandbag Plank
Sandbag Floor Chest Press
Sandbag Kneeling Toss

13
FORTITUDE Week 4

This week we are going to be working on our engine.

I want you to pace yourself, and try to complete
everything without resting any more than what is
programmed. If you’re wanting to challenge yourself
even more, shorten your rest periods.

• Do each exercise for 90 seconds, rest for

30 seconds, then move on to the next
exercise
• Complete each circuit TWO times through
• NO rest between each circuit

Week 4
Sandbag Overhead Toss
Sandbag Twist & Throw Right Side
Sandbag Twist & Throw Left Side
DAY THREE
Sandbag Thrusters
FUNCTIONAL
Sandbag Clean & Burpee Over Sandbag
MOVEMENTS
Sandbag Straight Leg Deadlift
Sandbag Good Mornings
Sandbag Walking Planks

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FORTITUDE Week 5

A. 6 Rounds

Sandbag Squat & Throw x 30 yds

Down
Sandbag Angry Bear Crawl x 30 yds
Back
Sandbag Plank 45 Seconds

B. 20 Min AMRAP

Week 5 Sandbag Lunge w/ Alternating

Shoulder Press x 12

DAY ONE Sandbag Weighted Sit-Ups x 12

Sandbag Sumo Deadlift Upright Row
FUNCTIONAL x 12
MOVEMENTS
Sandbag Squat Curl Press x 10

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FORTITUDE Week 5

A. 10 Rounds

Sandbag On/ Off Push-Ups x 5

Sandbag Lateral Raise R/L & Front
Raise x 7 Each
Sandbag Standing Squeeze Chest
Press x 5
Sandbag Single Arm Fly x 5 R/L

B. 5 Rounds For Time

Week 5 Sandbag Overs x 10 R/L

Sandbag Thrusters x 15
DAY TWO Burpee Over Sandbag x 12

UPPER BODY

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FORTITUDE Week 5

A. 3 Rounds

Sandbag Alternating Lunges x 15 R/L

Sandbag Goblet Squats x 20
Sandbag Jumping Squats x 10

B. 21-15-9

Week 5 Sandbag Back Squats

Sandbag Side Lunges R/L
DAY THREE Sandbag Jumping Lunges

LOWER BODY

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FORTITUDE Week 6

A. 5 Rounds

Sandbag Alternating Lunges x 15 R/L

Sandbag Goblet Squats x 20
Sandbag Jumping Squats x 10

B. 20-30-10

Week 6 Sandbag Back Squats

Sandbag Side Lunges R/L
DAY ONE Sandbag Jumping Lunges

LOWER BODY

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FORTITUDE Week 6

A. 4 Rounds

Sandbag Shoulder Press x 20

Sandbag Bent Over Row x 20
Overhead Sandbag Walk x 30

B. 6 Rounds

Week 6 Sandbag Skullcrushers x 12

Sandbag Pullovers x 15
DAY TWO Sandbag Close Grip Chest Press x 20

UPPER BODY

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FORTITUDE Week 6

A. 50 Reps Each

Sandbag Over Shoulders R/L

Burpee Over Sandbag
Mtn. Climbers
Spidermans

B. 20 min AMRAP

Week 6 100 Meter Sprint

Sandbag Clean & Press x 10
DAY THREE

FUNCTIONAL
MOVEMENTS

20
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 1
DAY ONE: LOWER BODY DAY THREE: FUNCTIONAL
MOVEMENTS
A. 3 Rounds
Sandbag Alternating Lunges x 15 R/L A. 50 Reps Each
Sandbag Goblet Squats x 20 Sandbag Over Shoulders R/L
Sandbag Jumping Squats x 10 Burpee Over Sandbag
Mtn. Climbers
B. 21-15-9 Spidermans
Sandbag Back Squats
Sandbag Side Lunges R/L B. 20 min AMRAP
Sandbag Jumping Lunges 100 Meter Sprint
Sandbag Clean & Press x 10

DAY TWO: UPPER BODY

A. 3 Rounds
Sandbag Shoulder Press x 20
Sandbag Bent Over Row x 20
Overhead Sandbag Walk x 30

B. 4 Rounds
Sandbag Skull Crushers x 12
Sandbag Pullovers x 15
Sandbag Close Grip Chest Press x 20

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
21
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 2
DAY ONE: LOWER BODY DAY THREE: FUNCTIONAL
MOVEMENTS
A. 3 Rounds
Sandbag Thrusters x 20 A. 15 Min AMRAP
Sandbag Jumping Squats x 15 Angry Bear Crawl x 50
Sandbag Curtsy Lunges x 15 R/L Sandbag Swings x 15
Sandbag Bent Over Row x 10
B. 3 Rounds
Sandbag Hip Thrusters x 20 B. 5 Rounds
Burpee Over Sandbag x 20 Sandbag Toss x 10
Sandbag Swings x 20 Sandbag Jumping Lunges x 10
400 Meter Run

DAY TWO: UPPER BODY

A. 2 Rounds
Sandbag Throws x 20
Sandbag Front Raises x 15
Push-ups x 15-20

B. 30-20-10 For Time

Sandbag Cleans
Sandbag Jumping Lunges

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
22
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 3
DAY ONE: LOWER BODY DAY THREE: FUNCTIONAL
MOVEMENTS
A. 15 Min EMOM
Sandbag Thrusters x 4 A. 4 Rounds
Sandbag Front Squats x 5 Sandbag Over Shoulders R/L
Sandbag Toss Over Shoulder x 1 R/L Burpee Over Sandbag
Mtn. Climbers
B. 10 Rounds Spidermans
Sandbag Hip Thrusts x 15
Sandbag Calf Raises x 30 R/L B. 18 Min AMRAP
Front Rack Lunges x 10 R/L
Sandbag Overhead Toss x 4
DAY TWO: UPPER BODY Box Jumps x 6
100 Meter Sprint
A. 6 Rounds
**w/ 1 Min Rest between Each Round**
Sandbag Slams x 15
Sandbag Pulls x 25ft
Sandbag Push Press x 15

B. 21-15-9
Sandbag Swings
Shoulder Press
Sandbag Curls
Sandbag OH Tricep Extension

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
23
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 4
This week we are going to be working DAY TWO: UPPER BODY
on our engine. I want you to pace
yourself, and try to complete everything Sandbag Curls
without resting any more than what Sandbag Overhead Press
is programmed. If you’re wanting to Sandbag Pullovers
challenge yourself even more, shorten Sandbag Front Raise
your rest periods. Sandbag Bent Over Row
Sandbag Plank
• Do each exercise for 90 seconds, rest Sandbag Floor Chest Press
for 30 seconds, then move on to the Sandbag Kneeling Toss
next exercise

• Complete each circuit TWO times DAY THREE: FUNCTIONAL

through MOVEMENTS

• NO rest between each circuit Sandbag Overhead Toss

Sandbag Twist & Throw Right Side
Sandbag Twist & Throw Left Side
DAY ONE: LOWER BODY Sandbag Thrusters
Sandbag Clean & Burpee Over Sandbag
Sandbag Front Squat Sandbag Straight Leg Deadlift
Sandbag Kneeling Hip Thrust Sandbag Good Mornings
Sandbag Reverse Lunge Right Side Sandbag Walking Planks
Sandbag Reverse Lunge Left Side
Sandbag Step-up Alternating Sides
Sandbag Single Leg Deadlift Right Side
Sandbag Single Leg Deadlift Left Side
Sandbag Hip Thrust

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
24
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 5
DAY ONE: FUNCTIONAL MOVEMENTS DAY THREE: LOWER BODY

A. 6 Rounds A. 3 Rounds
Sandbag Squat & Throw x 30 yds Sandbag Alternating Lunges x 15 R/L
Down Sandbag Goblet Squats x 20
Sandbag Angry Bear Crawl x 30 yds Sandbag Jumping Squats x 10
Back
Sandbag Plank 45 Seconds
B. 21-15-9
B. 20 Min AMRAP Sandbag Back Squats
Sandbag Lunge w/ Alternating Sandbag Side Lunges R/L
Shoulder Press x 12 Sandbag Jumping Lunges
Sandbag Weighted Sit-Ups x 12
Sandbag Sumo Deadlift Upright Row
x 12
Sandbag Squat Curl Press x 10

DAY TWO: UPPER BODY

A. 10 Rounds
Sandbag On/ Off Push-Ups x 5
Sandbag Lateral Raise R/L & Front
Raise x 7 Each
Sandbag Standing Squeeze Chest
Press x 5
Sandbag Single Arm Fly x 5 R/L

B. 5 Rounds For Time

Sandbag Overs x 10 R/L
Sandbag Thrusters x 15
Burpee Over Sandbag x 12

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
25
FORTITUDE
6-Week Sandbag Training Program
by Ashley Horner

Week 6
DAY ONE: LOWER BODY DAY THREE: FUNCTIONAL
MOVEMENTS
A. 5 Rounds
Sandbag Alternating Lunges x 15 R/L A. 50 Reps Each
Sandbag Goblet Squats x 20 Sandbag Over Shoulders R/L
Sandbag Jumping Squats x 10 Burpee Over Sandbag
Mtn. Climbers
B. 20-30-10 Spidermans
Sandbag Back Squats
Sandbag Side Lunges R/L B. 20 min AMRAP
Sandbag Jumping Lunges 100 Meter Sprint
Sandbag Clean & Press x 10

DAY TWO: UPPER BODY

A. 4 Rounds
Sandbag Shoulder Press x 20
Sandbag Bent Over Row x 20
Overhead Sandbag Walk x 30

B. 6 Rounds
Sandbag Skullcrushers x 12
Sandbag Pullovers x 15
Sandbag Close Grip Chest Press x 20

Fortitude 6-Week Sandbag Training Program by Ashley Horner | Print out version
26