Sandbag Superset Workout

When it comes to the sandbag, I sometimes need to rev my heart rate up a little more. I designed my previous sandbag workout for strength, but with some supersets my endurance is tested. For this workout you can use the exercise listed in my sandbag workout. The following exercises are what I use to superset with the sandbag exercises.



Pull up

Chin up



Dumbbell Circles with Forearms

For the most part I superset the sandbag exercises with upper body exercises. My sandbag workouts are usually lower body based, so I want to give my body a good balance. I always do the sandbag exercise first and I use different muscle groups in the super set exercises. Here is a sample workout.

Sample Workout

(Sandbag exercise reps – Bodyweight exercise reps – sets/rest between sets)

Superset 1

Zercher Squat 10 – Pull Up 5 – 3-5/45sec

Superset 2

Good Morning 10 – Pushup 12 – 3-5/45sec

Superset 3

Lunge to Step Up 5 (each leg) – Chin Up 5 – 3-5/45sec

Superset 4

Snatch 10 – Dip 5 – 3-5/45sec

Superset 5

Clean and Press 10 – Dumbbell Circles with Forearms 10 (each way) – 3-5/45sec

For the super set sandbag workout I use the lighter out of my two sandbags, which is about 50 lbs. My goal is to really exert my body to challenge my endurance. You can switch out any exercises depending on your liking.


I have really enjoyed this type of workout.  It prepares me well for the Spartan Race tempo. I hope it works as well for you as it does for me!


You may also like

Leave a Reply

Your email address will not be published. Required fields are marked *