Copenhagen Combatives

From My Mad Methods

Day 5: Ballistic Exercise & Sandbag Ab Workout

Day 5 of the Fitness Is Function Workout Program involves a series of ballistic exercises and a sandbag ab workout.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 5 of 28

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Purpose/Focus: Strength, Conditioning

Difficulty: Beginner

Body Parts Used: All
Equipment:  Sandbag

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Day 5: Ballistic Exercise & Sandbag Ab Workout:

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Day 5: Ballistic Exercise & Sandbag Ab Workout Instructions:

Perform each mini circuit with no rest in between exercises and 1-2 minutes between circuits for set A, B, and C. Rest 30 seconds between each Happy Ending (HE) set.

A1: Sandbag Half Moon Snatch - 3-5 x 20
A2: Sandbag Half TGU - 3-5 x 10ES
B1: Side Handle Clean - 3-5 x 20 
B2: Sandbag 360 - 3-5 x 10ES
C1: Sandbag Snatch - 3-5 x 20
C2: Sandbag Sit Up - 3-5 x 20
D1: Sandbag Squat Press - 3-5 x 20
D2: Sandbag Gladiator Hold 3-5 x 30sec ES
HE: Sandbag Shouldering - 4x60sec

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Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.