The sandbag trainer is the Swiss Army knife of functional fitness. That is to say, the sandbag trainer functions as a vital tool of the garage gym movement. Our sandbag trainers up your training game as an inexpensive, easy to store, potent conditioning tool. The durability, shape, hand grips and its versatility make it indispensable. The oblong shape provides its versatility making it great for a wide variety of exercises: Sandbag Get Up (+ burpees if you're in a masochistic mood) Clean to Shoulder (by handle or center) or Ground to Shoulder Hang Cleans to Shoulder Overhead Pressing Step Ups like here Burden Carry Front Squat Back Squat Bicep Curls Tricep Extensions Slams For most workouts / WODS the Rx is 50lbs for females and 70lbs for males, but you load it up with as much weight as you want.