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Old 10-29-14, 08:29 PM  
andtckrtoo
 
Join Date: Sep 2005
Location: Island off the NC Coast
FIF Sandbag

Can anyone tell me how long these workouts are? Are they on average 35-45 minutes?
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Old 10-30-14, 12:03 AM  
AsSweetAsSugar
 
Join Date: Sep 2013
Location: Canada
Christine, it has been a while since I did that rotation, but if I remember well, the first week wos were around 30 mins, and at the end of the month they were longer, I think around 40-50 mins.
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Old 10-30-14, 05:44 AM  
ddj
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Join Date: Oct 2008
Fitness is Function Sandbag Workout 1 30 min.

Warm up (4:05)

Shoulder to shoulder press hold (10) 3x60
Zercher squat to good morning (5) 3x60
Plank cross drag (10) 3x45
Alt. shoulder cast (10) 3x45
Zercher split squat (10) 6x45
Sit up twist (10) 6x45
2 hand squat press (10) 3x30
Zercher clean to front lunge (10) 3x60





Fitness is Function Sandbag Workout 2 27 min.

Warm up (4:05)

Pullover sit up (10) 3x60
Pivoting (10) 3x45
2 hand squat press (10) 3x30
Sit up twist (10) 6x45
Floor press to leg raise (10) 3x45
Bent over row to sprawl (10) 3x45
Zercher clean to front lunge (10) 3x60
Shouldering to squat (10) 3x30





Fitness is Function Sandbag Workout 3 31 min.

Warm up (4:05)

Arm cradle squat (10) 3x60
Shoulder to shoulder press hold (10) 3x60
Alt. shoulder cast (10) 3x45
Zercher split squat (10) 6x45
Alt. shoulder cast (10) 3x45
Alt. shoulder cast (10) 3x45
Plank cross drag (10) 3x45
Pivoting (10) 3x45
Squat to shouldering (10) 3x60




Fitness is Function Sandbag Workout 4 26 min.

Warm up (4:05)

Shouldering to squat (10) 3x30
Squat to shouldering (10) 3x60
2 hand squat press (10) 3x30
Pullover sit up (10) 3x60
Plank cross drag (10) 3x45
Clean to deadlift (10) 3x60
Arm cradle squat (10) 3x60
Floor press to leg raise (10) 3x45





Fitness is Function Sandbag Workout 5 33 min.

Warm up (4:05)

Shoulder to shoulder press hold (10) 3x60
Alt. shoulder cast (10) 3x45
Pullover sit up (10) 3x60
Press to tricep ext. w/handles (10) 3x45
Alt. shoulder cast (10) 3x45
Sit up shouldering (10) 3x60
Squat to shouldering (10) 3x60
Floor press to leg raise (10) 3x45
Squat to shouldering (10) 3x60
Floor press to leg raise (10) 3x45



Fitness is Function Sandbag Workout 6 34 min.

Warm up (4:05)

Zercher squat to good morning (5) 3x60
Zercher split squat (10) 6x45
Plank cross drag (10) 3x45
Arm cradle squat (10) 3x60
Clean to deadlift (10) 3x60
Floor press to leg raise (10) 3x45
Shouldering to squat (10) 3x30
Sit up shouldering (10) 3x60
Shouldering to squat (10) 3x30
Sit up shouldering (10) 3x60



Fitness is Function Sandbag Workout 7 30 min.

Warm up (4:05)
Press to tricep ext. (10) 3x45
2 hand squat press (10) 3x30
Bent over row to sprawl (10) 3x45
Zercher clean to front lunge (10) 3x60
Press to tricep ext. (10) 3x45
Zercher clean to front lunge (10) 3x60
Bent over row to sprawl (10) 3x45
2 hand squat press (10) 3x30
Floor press to leg raise (10) 3x45
Plank cross drag (10) 3x45




Fitness is Function Sandbag Workout 8 32 min.

Warm up (4:05)
Clean to deadlift (10) 3x60
Shouldering to squat (10) 3x30
Zercher squat to good morning (5) 3x60
2 hand squat press (10) 3x30
Clean to deadlift (10) 3x60
2 hand squat press (10) 3x30
Shouldering to squat (10) 3x30
Zercher squat to good morning (5) 3x60
Sit up twist (10) 6x45
Pullover sit up (10) 3x60




Fitness is Function Sandbag Workout 9 35 min.

Warm up (4:05)
Bent over row to sprawl (10) 3x45
Press to tricep ext. (10) 3x45
Alt. shouldering cast (10) 3x45
2 hand squat press (10) 3x30
Shoulder to shoulder press hold (10) 3x60
Bent over row to sprawl (10) 3x45
Pivoting (10) 3x45
2 hand squat press (10) 3x30
Floor press to leg raise (10) 3x45
Squat to shouldering (10) 3x60
Zercher clean to front lunge (10) 3x60
Plank cross drag (10) 3x45


Fitness is Function Sandbag Workout 10 43 min.

Warm up (4:05)
Clean to deadlift (10) 3x60
Arm cradle squat (10) 3x60
Split squat (10) 6x45
Pullover sit up (10) 3x60
Zercher squat to good morning (5) 3x60
Clean to deadlift (10) 3x60
Zercher clean to front lunge (10) 3x60
Pullover sit up (10) 3x60
Plank cross drag (10) 3x45
2 hand squat press (10) 3x30
Squat to shouldering (10) 3x60
Sit up shouldering (10) 3x60


Fitness is Function Sandbag Workout 11 35 min.

Warm up (4:05)
2 hand squat press (10) 3x30
Plank cross drag (10) 3x45
Zercher clean to front lunge (10) 3x60
Plank cross drag (10) 3x45
Squat to shouldering (10) 3x60
Plank cross drag (10) 3x45
Shouldering to squat (10) 3x30
Floor press to leg raise (10) 3x45
2 hand squat press (10) 3x30
Floor press to leg raise (10) 3x45
Zercher clean to front lunge (10) 3x60
Floor press to leg raise (10) 3x45


Fitness is Function Sandbag Workout 12 39 min.

Warm up (4:05)
Shoulder to shoulder press hold (10) 3x60
Pivoting (10) 3x45
Clean to deadlift (10) 3x60
Pivoting (10) 3x45
Alternating shoulder cast (10) 3x45
Pivoting (10) 3x45
Pull over sit up (10) 3x60
Walking push up cross (10) 3x45
Sit up twist (10) 6x45
Walking push up cross (10) 3x45
Bent over row to sprawl (10) 3x45
Walking push up cross (10) 3x45


Fitness is Function Sandbag Workout 13 39 min.
Warm up (4:05)
Sit up shouldering (10) 3x60
Zercher squat to good morning (5) 3x60
Plank cross drag (10) 3x45
Alt. shoulder cast (10) 3x45
Sit up shouldering (10) 3x60
Bent over row to sprawl (10) 3x45
Plank cross drag (10) 3x45
Arm cradle squat (10) 3x60
Sit up shouldering (10) 3x60
Bent over row to sprawl (10) 3x45
Plank cross drag (10) 3x45
Clean to deadlift (10) 3x60



Fitness is Function Sandbag Workout 14 46 min.
Warm up (4:05)
Shoulder to shoulder press hold (10) 3x60
Alt. shoulder cast (10) 3x45
Zercher squat to good morning (5) 3x60
Zercher split squat (10) 6x45
Bent over row to sprawl (10) 3x45
Press to tricep ext. (10) 3x45
Arm cradle squat (10) 3x60
Clean to deadlift (10) 3x60
Plank cross drag (10) 3x45
Sit up twist (10) 6x45
Floor press to leg raise (10) 3x45
2 hand squat press (10) 3x30
Shouldering to squat (10) 3x30
Zercher clean to front lunge (10) 3x60

Fitness Is Function Sandbag Workout 15 40 min.
Warm up
Bent over row to sprawl (10) 3x45
Pull over sit up (10) 3x60
Bent over row to sprawl (10) 3x45
Pullover sit up (10) 3x60
Press to tricep ext (10) 3x45
Alt. shoulder cast (10) 3x45
Press to tricep ext (10) 3x45
Alt. shoulder cast (10) 3x45
2 hand squat press (10) 3x30
Pivoting (10) 3x45
Squat to shouldering (10) 3x60
Pivoting (10) 3x45
2 hand squat press (10) 3x30
Pivoting (10) 3x45

Fitness is Function Sandbag Workout 16 53 min
Warm up
Arm cradle squat (10) 3x60
Zercher squat to good morning (5) 3x60
Arm cradle squat (10) 3x60
Zercher squat to good morning (5) 3x60
Split squat (10) 6x45
Clean to deadlift (10) 3x60
Split squat (10) 6x45
Clean to deadlift (10) 3x60
Zercher clean to front lunge (10) 3x60
Clean to deadlift (10) 3x60
Squat to shouldering (10) 3x60
Clean to deadlift (10) 3x60
Zercher clean to front lunge (10) 3x60
Clean to deadlift (10) 3x60

Fitness is Function Sandbag Workout 17 43 min.
Warm up
Shouldering to squat (10) 3x30
Sit up twist (10) 6x45
Shouldering to squat (10) 3x30
Sit up twist (10) 6x45
Shouldering to squat (10) 3x30
Sit up twist (10) 6x45
2 hand squat press (10) 3x30
Pull over sit up (10) 3x60
2 hand squat press (10) 3x30
Pull over sit up (10) 3x60
2 hand squat press (10) 3x30
Pull over sit up (10) 3x60
Walking push up cross (10) 3x45
Shouldering to squat (10) 3x30

Fitness is Function Sandbag Workout 18 45 min.
Warm up
Walking push up cross (10) 3x45
Plank cross drag (10) 3x45
Walking push up cross (10) 3x45
Plank cross drag (10) 3x45
Sit up shouldering (10) 3x60
Pull over sit up (10) 3x60
Sit up shouldering (10) 3x60
Pull over sit up (10) 3x60
Zercher clean to front lunge (10) 3x60
Pivoting (10) 3x45
Zercher clean to front lunge (10) 3x60
Pivoting (10) 3x45
Pull over sit up (10) 3x60
Walking push up cross (10) 3x45
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Old 10-30-14, 08:09 AM  
andtckrtoo
 
Join Date: Sep 2005
Location: Island off the NC Coast
Good heavens DDJ! THANK YOU!!! You are amazing! And I your signature line!
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Old 10-30-14, 06:23 PM  
FirmDancer
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Join Date: Apr 2002
DDJ - THANK YOU SO MUCH !!!! It usually takes me 2-3 times before I start logging all the moves; this is a great help.
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Old 10-30-14, 08:52 PM  
mwelters
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Join Date: Jun 2008
Just wanted to add that this is a great program. I had to give my sandbag up as my back problems are not good for these types of exercises, but I LOVED my workouts with Mark.
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Old 10-30-14, 09:15 PM  
andtckrtoo
 
Join Date: Sep 2005
Location: Island off the NC Coast
It's funny, I got such great results with TA, but I like such different workouts. A friend pointed out that I managed to get results with TA because I stuck to her. I plan to stick to Mark to see if I can get results, too. My rotation is mainly FIF Sandbag, long walks/hikes and some sprint intervals. Follow more of a Primal rotation.
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