25 Days of Fitmas Day 7

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    • #99715
      JohnnyMac
      Participant

        15 min. AMRAP (as many rounds as possible):
        8x Sandbag Zercher Squat
        8x Pullups
        50m Bear Hug Sandbag Carry

        Notes:
        -This workout is meant to use a fairly heavy (for you) sandbag. You can add or reduce reps on the squats and distance on the carry based on the load you’re working with.
        -Pullup Substitions: 16x Sandbag Rows, 10x Table Bodyweight Rows (or other low horizontal sturdy object), 8x Band assisted Pullups, 8-12x Jumping Pullups, 16x Renegade Rows, 12x Ring Rows
        -You can also take a towel or bedsheet and anchor the middle around something sturdy (door frame, tree branch, etc) to do rows or pullups on

        Visual Learners:

      • #99716
        Virgil Kane
        Participant

          80# sandbag. I don’t have a bar, so I substituted 16 bentover rows for the pullups.

          4 full rounds 8 squats & 11 rows

          I suspect my back will be sore tomorrow. Thanks JM.

        • #99717
          idahocajun
          Participant

            6 full reps
            75 lbs sandbag, substituted 16 bent over rows for pull-ups…gassed after that one!

          • #99718
            Joe (G.W.N.S.)
            Moderator

              5 rounds
              50 lb Bag of Dog Food
              (2 rounds with pullups and 3 rounds rows.)

              Note: I can’t do pull ups to exhaustion, c-spine damage is supported by strong muscles, but if muscles pushed too far this leads to several days of complications.

            • #99719
              wheelsee
              Participant

                For those with knee problems (patellar tendonitis, patellofemoral osteoarthritis, torn ACL/PCL) NOT recommended to go beyond horizontal (thighs). This puts tremendous pressure on the patellar tendon.

              • #99720
                tango
                Participant

                  7 rounds
                  8 squats
                  6 pullups

                  I was just walking the bearhug carries. Really feel like you could burn this one up if you ran those.

                • #99721
                  winston
                  Participant

                    4 full rounds 8 squats & 4 pull ups.
                    80# barbell for Squats
                    Standard Pull ups
                    100# sandbag for carry.

                    This one sucked. Need to do it a lot more.

                  • #99722
                    JohnnyMac
                    Participant

                      This one sucked. Need to do it a lot more

                      Keep at it!

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