Sandbag Circuit for OCR Training (with Video)

The Setup

Grab yourself a sandbag and a timer and get ready to rip!

This is great for OCR training since this works your entire body and challenges your grip and high output endurance. 

The Movements

Burpees

Battlebag Snatch

Battlebag Swing

Shouldering Double Squat & Lunge

Battlebag Bent Over Row

Run

The Goal

Powerful: Perform 20 second circuits of each movement, resting 10 seconds between each. Run 0.25 miles after every 3 rounds. Complete 10-12 rounds total.

 Alpha: Perform 40 second circuits of each movement, resting 15 seconds between each. Run 0.50 miles after every 3 rounds. Complete 10 rounds total.

 Savage: Perform 60 second circuits of each movement, resting 15 seconds between each. Run 1 mile after every 3 rounds. Complete 10 rounds total.

After each run, try to start up the next circuit with as little rest as possible, no more than 60-90 seconds.

No sandbag or need modifications!? TOUGH! Just kidding. Message me and we'll get you squared up👊

Evan CookWorkoutsComment