STATION IMPROVEMENT
Fix Your Sandbag Lunges
100m of walking lunges with a sandbag is the penultimate station and arguably the most muscularly demanding. It comes when you're already fatigued and tests every fibre in your legs.
Why Athletes Struggle with Sandbag Lunges
Lunges demand single-leg strength and stability that many athletes haven't trained specifically. The sandbag adds upper body fatigue (shoulders, arms) on top of already exhausted legs.
Targeted Improvement Exercises
1
Walking Lunges with Sandbag4×25m at race weight, 90s rest
Practice maintaining stride length and depth
2
Bulgarian Split Squats3×12 each leg with dumbbell
Builds single-leg strength and stability
3
Reverse Lunges off Step3×15 each leg
Strengthens the eccentric (lowering) phase
4
Weighted Wall Sits4×45 seconds with sandbag on chest
Builds isometric quad endurance
5
Walking Lunges Bodyweight3×50m continuous
Develops lunge-specific endurance without load
Sample Training Week
MondaySandbag lunges (4×25m) + Bulgarian split squats
TuesdayEasy run + mobility
WednesdayRest
ThursdayBodyweight lunges + reverse lunges + wall sits
FridayUpper body strength
SaturdayHYROX simulation
SundayRest or light stretching
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 7:00 |
| Intermediate | Under 5:30 |
| Advanced | Under 4:30 |
If You Only Have 20 Minutes
Short on time? This focused Sandbag Lunges session hits the key movements in 20 min.
13 min hip circles and bodyweight lunges
24 × 25m sandbag lunges (or weighted walking lunges), 45s rest
33 × 12 Bulgarian split squats (bodyweight)
42 × 30s deep lunge hold each side
52 min quad and hip flexor stretch
4-Week Sandbag Lunges Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test