Workout #4 – Sandbags
Choose two women and two men to compete in this event. The F-F pair will go first, tagging off to the M-M pair to finish. One rig will be set up for the women (70# sandbags, 48″ bar), the other will be set up for the men (100# bag, 56″ bar).

Number of athletes competing: 4 (F-F, M-M)
Number of scored events: 2 (1st = female time, 2nd = overall time)

F-F performs:
30 sandbag over shoulder (70#) – alternate reps
80′ sandbag bear hug carry (rig to rig and back) – female athlete A
80′ sandbag bear hug carry – female athlete B
30 sandbag over barbell (48″) – alternate reps

followed by…

M-M performs:
30 sandbag over shoulder (100#) – alternate reps
80′ sandbag bear hug carry (rig to rig and back) – male athlete A
80′ sandbag bear hug carry – male athlete B
30 sandbag over barbell (56″) – alternate reps

Lane Layout

Movement Standards
Sandbag Over Shoulder
Sandbag must go from the ground and clearly pass over the top of the athlete’s shoulder. The sandbag shall not roll off the side of the shoulder. Partners will alternate reps.

Sandbag Bear Hug Carry
The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder.

Sandbag Over Barbell
The sandbag will start on the ground and must be lifted and pushed/tossed over the barbell set at the designated height. If the sandbag is lifted but fails to clear the barbell, the same athlete must attempt the movement again.