Workout Description
5 Rounds for Time
4 Deadlifts (150/100 lb)
3 Hang Power Cleans (150/100 lb)
1 Shoulder-to-Overhead (150/100 lb)
Why This Workout Is Very Hard
Heavy odd-object loading at 150/100 lb drives the difficulty. Cleaning and pressing a sandbag is far more demanding than a barbell, requiring powerful hips and a strong brace. Volume is low (40 total reps), but each rep is costly and breathing spikes quickly. Fit athletes finish around 6–10 minutes; many will need strategic rests.
Benchmark Times for Strongman Bag DT
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Explosive hip extension drives the clean from floor and hang, and a dynamic dip-and-drive finishes the overhead—power output strongly influences speed.
- Strength (8/10): A 150/100 lb sandbag taxes posterior chain and pressing strength. The awkward implement elevates absolute strength demands compared to a barbell at a similar nominal load.
- Speed (7/10): Quick setups and smooth cycling matter. Efficient grips, minimal resets, and clean-to-overhead transitions separate faster athletes without sacrificing control.
- Stamina (6/10): Five rounds demand repeated heavy efforts. Midline, grip, and upper-body fatigue accumulate, so athletes must sustain mechanics under fatigue without redlining early.
- Endurance (3/10): Short, powerful bouts with no monostructural elements. Heart rate spikes quickly, but the effort is more about bracing and quick efforts than sustained aerobic work.
- Flexibility (2/10): Basic positions: hinge, front carry, and overhead lockout. Useful shoulder and thoracic mobility help stabilize the bag but extreme ranges are not required.
Movements
- Shoulder-to-Overhead
- Deadlift
- Hang Power Clean
Scaling Options
Scale to: 5 rounds with 120/80 lb sandbag • 5 rounds with barbell 135/95 lb • 4 rounds at 150/100 lb
Scaling Explanation
These options keep the triplet and stimulus while adjusting load or volume so athletes can cycle reps efficiently and keep rounds near the intended intensity.
Intended Stimulus
Fast but gritty. Each round should feel like a short, high-power burst with controlled breathing. Aim to keep sets unbroken or with one quick reset only before the shoulder-to-overhead. The sandbag should feel heavy enough to demand focus, but not so heavy that you need long, repeated breaks.
Coach Insight
Open hot but controlled: quick deadlifts, deliberate clean, one composed breath into the overhead. Short planned rests between rounds beat long mid-rep pauses.
The big key: lock the bag high on the chest before pressing—don’t fight it low and loose.
Avoid sloppy picks and soft bracing. Fumbling the bag and chasing it around costs more time than a one-breath reset.
Benchmark Notes
Times range from 18:00 for beginners (likely capping) to 6:00 for elite. If you finish under 12 minutes you paced well and handled the bag efficiently. Under 10 minutes indicates strong bracing, quick transitions, and unbroken sets on most rounds.
Modality Profile
This is entirely loaded movement with a sandbag—no gymnastics or monostructural pieces. All time is spent hinging, cleaning, and pressing the implement. While the breathing demand is high, the modality is 100% weightlifting-style odd-object work.
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