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Use a sandbag that lets you keep moving without breaking down—most athletes land around 20-40 lb for a fast pace, or 50-80 lb if you’re strong and experienced. No sandbag? Do the same reps with a backpack, dumbbell bear hug, or bodyweight-only by swapping the cleans for burpees and the carry for a hard run. Inspired by today's trends — Barbell Medicine Free Strongman Program Spreadsheet (2026) - Lift Vault.
bag burner
- 8 Sandbag Clean to Shoulder @ 40lb
- 12 Push-up
- Sandbag Bear-Hug Carry 40m @ 40lb
EQUIPMENT
sandbag
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