Hybrid Training Partner Workout: Sandbag Strength & Conditioning Circuit
Looking for a workout that builds strength, boosts endurance, and challenges your mindset—all in one session? This hybrid-style partner workout delivers. Watch the full workout in action before you try it yourself!
Combining functional strength, conditioning, and teamwork, this beach-based sandbag partner workout delivers full-body results with minimal equipment. Whether you're training for a race, building muscle, or just love the versatility of hybrid workouts, this session blends it all.
What is Hybrid Training? Hybrid training blends strength and endurance, allowing you to be strong and well-conditioned. It's not about specializing in one area—it's about showing up for whatever challenge comes your way. From deadlifts to sprints to finish-line celebrations, hybrid athletes train for it all. Learn more about hybrid training here.
Why This Workout Works
Full-body functional movement
Minimal equipment
Perfect for training outdoors (beach, park, backyard)
Built-in accountability & energy with a partner
Easily modifiable for different fitness levels
The Workout Structure
Partner A performs movement 1 for :40 seconds
While partner B performs movement 2 (or rests)
Switch roles after :40
Move on to the next pairing of exercises
Complete 1-3 total rounds depending on time and intensity.
Partner Sandbag WorkoutPartner 1. Clean + Press / Partner 2. Rest
Partner 1. Offset Sandbag Lunges / Partner 2. Push-Up to Toe Reach
Partner 1. Sandbag Press (Push or Strict) / Partner 2. Rest
Partner 1. Sandbag Reverse Lunges / Partner 2. Jump Lunges
Partner 1. Standing Sandbag Rotations / Partner 2. Crossbody Marches
Partner 1. Sandbag Squat Hold / Partner 2. Sprint (one person sprints while the other holds a sandbag squat, then switch)
Coaching Tips
Choose a sandbag weight that challenges you but allows good form. Here’s the sandbag we used
Clean + Press: Focus on explosive power from the hips—don’t muscle it up with your arms.
Offset Sandbag Lunges: Keep your torso upright and core braced; switch the sandbag to the opposite shoulder halfway through.
Push-Up to Toe Reach: Keep your hips steady during the reach and exhale as you touch each foot.
Sandbag Press (Push or Strict): Drive through your feet and squeeze your glutes to maintain full-body tension.
Sandbag Reverse Lunges: Step back with control and aim for a 90-degree angle in both knees.
Jump Lunges: Land softly and keep your chest lifted to maintain control and balance.
Standing Sandbag Rotations: Keep your core tight and rotate from the torso, not just your arms.
Crossbody Marches: Focus on knee drive and opposite elbow contact to get more core activation.
Sandbag Squat Hold: Sink into a strong squat position and maintain tension in your legs and glutes.
Sprint: Sprint with full effort but stay relaxed in the upper body for maximum speed and efficiency.
Make It Work For You
This is a hybrid-style workout at its core. It combines loaded strength movements with bodyweight conditioning, pushing both your muscular and cardiovascular systems. You can:
Swap the sandbag for a dumbbell or kettlebell
Modify reps or time based on your goals or current abilities
Modify exercises by using a lighter weight or removing the jump (sub jump lunges for regular lunges etc.)
Use this as a standalone session or part of a bigger hybrid training week
Looking for a structured hybrid training plan that helps you build strength and endurance week after week? Check out Run Strong, my signature hybrid program designed for runners who want to lift (and lifters who want to run).
Ready to Train?
This is the kind of session that reminds you what your body is capable of—especially when you're not training alone.
Send this workout to your training partner and give it a go. Want more hybrid workouts and coaching that supports strength and endurance? Explore coaching options here.
Before you go... Want to start building your hybrid training base with confidence? Download my FREE Running Guide to learn how to balance lifting with running, avoid burnout, and build a sustainable plan you actually enjoy.