Find all the sandbags and medicine balls you can
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Move them 50', backwards (clean them over your shoulder)
Move them 50', forwards (clean them and shoot them like a basketball)
My gym had eight throwable things: seven sandbags and one weighted medicine ball.
I don’t know the exact weights of all of them. I know one of the sandbags weighs 120#, and there’s one that seems a bit heavier than that. On the other end, the lightest one is probably 40#.
I lined them all up and worked down the row. I would throw each one, then start back at the beginning (always dreading the two heavy ones…). Towards the end of each stretch, I might have kept throwing one consecutively just to get it across the line.
It look me 17:32 to get them 50-feet over my shoulder, going backwards. Then I rested a bit, and it took me 16:41 to get them back again, going forwards. So, the entire thing would have been about 34 minutes, but I rested quite a bit in the middle.
This is a killer of a workout. Like I mentioned above, the heaviest sandbag is… 140#, maybe? That’s a lot to get over my shoulder, backwards. Going forwards, it’s even harder – I can barely clean it, and it’s really hard to push forward. You kind of “fall forward” with it (I made up a rule that my feet couldn’t move while I was touching the sandbag; I had to push it off before I could lift a foot).
The rubber medicine ball rolls, which is nice. But you have to be a little strategic about which ones you throw, because they start to get in each others’ way. It’s especially infuriating when the medicine ball hits something else, and you get cheated out of some rolling distance.
I’d like to get this to the point where I’m going back-to-back in under 35 minutes. But given how tough this is on the lower back, it’s not a workout I’m going to do that often.