A Hybrid 17 Minute Workout| Pull-Ups, Sandbags, Dynamic Planks, Lizard Crawl

Motion

This workout is a deviation from the traditional.  

It’s got everything you want, nothing you don’t.  

Yesterday, I designed a tough little workout using a variety of different exercises and a sandbag.  

Included was a mash-up of traditional body weight training, sandbag loaded drills (cleans, squats and lunges), dynamic core stability planks, and a modified lizard crawl.  

Almost going unnoticed was a significant amount pull-ups and push-ups.  Especially considering 3 pull-ups initiated the start of a new cycle and 4 push-ups were 

Here is a two round demonstration of the workout structure.  

Watch the video again, especially if the written description below gets a little too wordy.  Make no mistake, you’ll have to pay attention to what comes next during this workout.  I did this by design.  

Less mindless long rep sets in favor of changing patterns quick and often.  

The Details of the Workout…

From top-to-bottom, cycle the following in order for 17 Minutes:

3 Bodyweight Pull-Ups

1 Sandbag Clean + Squat + Reverse Lunge + Overhead Press

Left) 1 Push-Up + Sandbag Crossbody Pull-Through (Left to Right)

           1 Push-Up + Sandbag Crossbody Pull-Through (Right to Left)

Modified Lizard Crawl (Left arm)

Right) 1 Push-Up + Sandbag Crossbody Pull-Through (Left to Right)

             1 Push-Up + Sandbag Crossbody Pull-Through (Right to Left)

Modified Lizard Crawl (Right arm lead)

Back to pull-ups… 

Time requirements:  17 minutes

Rest periods:  None

Equipment Needed:  Timer, Pull-Up bar, and a sandbag

Space:  6ft x 6ft with vertical clearance for pull-ups

This is a total body, work capacity based workout. 

What makes it so?

Here’s why… 

Exercise Patterns/Variations

  • Vertical Pulling – Pull-Ups
  • Ballistic – Sandbag Clean
  • Squat – Sandbag Squat
  • Lunge – Sandbag Lunge
  • Horizontal Pressing – Push-Up
  • Core Stability – Sandbag Crossbody Pull-Through
  • Locomotion – Modified Lizard Crawl

 Total body training effect.  

The modified Lizard Crawl at the end of the medley is going to feel torturous as the fatigue creeps in.  Manage your efforts and execute.  

If this version of the lizard crawl is too advanced for a workout like this, head to the M(EAUX)TION YouTube page to get ideas on how to scale it back.  I’ve uploaded many variations to choose from.

Work Capacity-Based

Setting a 17 minute working time in combination with no rest periods makes this a work capacity developer. If you were to attempt this workout several times, the goal would be to do more work in the same amount of time as you do the previous attempt.  

If you succeeded, this is an increase in work capacity.

Lately, I’ve become a HUGE fan of training sessions where the goal is to JUST KEEP MOVING.  There is no pressure to chase the clock or scrutinize over accumulating the most reps.  Settle into a pace that challenges you and be stubborn not to quit.

Focus on maintaining movement integrity while under fatigue and controlling your breathing.

Moving well when tired… not every physical task in life is going to present itself when you’re 100% fresh, ready to go.  At some point, you’re likely going to encounter work that needs doing when you’re exhausted.  

No doubt this will resonate with manual laborers and first responders whose livelihood depends on their ability to work through fatigue, yet remain injury-free in doing so.

Do not allow your breath to control you, instead, you control your breath.  Become aware.  Inhale and exhale deeply.  Find a breathing rhythm for the entirety of the work bout.  

Some thoughts about developing fatigue resistance… 

Fatigue will tear apart exercise technique and perception of body position.  In other words, you might perceive your plank to look badass perfect while you’re huffing and puffing, but really you’re sagging like a piece of taffy in the Summer heat.

In other words, you might think your plank looks magazine cover perfect while you’re huffing and puffing, but really you’re sagging like a piece of taffy in the Summer heat.

An exercise that looked great while fresh often changes while in a fatigued state.  

Practicing one’s ability to move well while in a fatigued state is important.     

Workouts like this, scaled to your tolerance and movement ability can help keep you moving safely no matter how exhausted you are.  

 

Cheers to your effort,

Kyle