• MikeMega



3 Rounds Not For Time

50 Jumping Jacks

10 Windmills per leg

10 Air Squats

10 Frankenstein's per leg


15 min AMRAP

10 Sandbag Power Cleans

15 Sandbag Shoulder to Overheads

20 Sandbag Back Squats

400m Run W/Sandbag


15 min AMRAP

10 Backpack Power Cleans

15 Backpack Shoulder to Overheads

20 Backpack Back Squats

400m Run W/Backpack


At 3…2…1…Go! You will start with 10 power cleans. Next, you will perform 15 Shoulder to overheads followed by 20 back squats. After all that you will take the sandbag with you on a 400 meter Run. Carrying it however you feel. When you complete the run that’s 1 round. Your score is the rounds and reps you complete in the 15 minute period.


The weight for this workout should be moderate. We imagined a 60# bag for men and 40# for women.


The intended stimulus for this workout is high volume medium intensity.

Let's Get It!!!

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