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The Sandbag Workout
Section 1: Introduction
Sandbag Training
About the Workout
Arbitrary vs. Intentional Approach
Desktop vs. Mobile Access
Get Started
Section 2: Meet the Team
Firefighter Peak Performance (1:14)
CRACKYL Fitness
Ryan Provencher
Steph Fedoruk
Section 3: Exercise Instruction
Mobility/Warm-Up Exercise Instruction (2:33)
Training Exercise Instruction (2:18)
Flexibility/Cool-Down Exercise Instruction (1:59)
Section 4: Sandbag Workout
Day 1: Moderate Intensity Training (52:50)
Day 2: Mobility/Priming (31:25)
Day 3: High Intensity Peak Performance (52:50)
Day 4: Flexibility/Recovery (31:25)
Section 5: Workout Timers
AMRAP Timer (21:25)
30/30 Timer (31:25)
Section 6: Score Sheets
Print Score Sheets
Section 7: Training Guides for Your Sandbag Workout
Moderate Intensity Training Guide
Low Intensity Training Guide
High Intensity Training Guide
No Intensity Training Guide
Calculate Target Heart Rate Zones
Training Protocol: As Many Rounds as Possible (AMRAP)
Training Protocol: 30/30 Mobility/Priming/Warm-Up
Training Protocol: 30/30 Flexibility/Recovery/Cool-Down
Intentional Training and Scoring Metrics
Print Score Sheets
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