DVRT Ultimate Sandbag Strength & Speed Relay Workout

The two ways I love to sweat the most are strength training and running.  Whenever I get the chance to combine the two, I do.  Whether it be with a treadmill circuit, a hill workout or on the track.  

I’ve shared several track workouts in the past that integrate core work and strength circuits but this is the first time that I’ve ever turned a track and DVRT Ultimate Sandbag workout into a RELAY. 

Sounds a little crazy but hear me out.  

With Ragnar Adirondacks just about 3 weeks away, I was inspired to take my strength training to the track throw a little Ragnar-style relay fun in there for good measure. 

For those of you who don’t know, Ragnar Relay is a 200ish mile, 12 person relay over the course of two days.  During those two days, you run three legs with varying distance and elevations.  While incorporating hills  is typically key for Ragnar training, so is strength and a little bit of speed work if you want to improve your pace.  

Obviously performing a workout with 12 people isn’t exactly the most feasible thing so I played off of the 3 legs and made this workout with three different exercises (running, bear hug carries and bear crawl bag drags) and three people (if you can find two friends – it makes it more fun) to give it a little Ragnar spirit. 

DVRT Ultimate Sandbag Strength & Speed Relay Workout

Why bear hug carries and crawls? Simply put, they’re great low impact exercises for runners. 

The Bear Hug Carry require you to move load over a distance.  This helps to improve coordination patterns and increase total body strength including core strength which is vital for runners. 

You might also like:  DVRT Ultimate Sandbag Cone to Cone Carry Finisher

Ultimate Sandbag Bear Hug Carry

In order to perform, clean the Ultimate Sandbag Strength Bag, wrap your arms around it without interlocking your fingers and “rip the bag apart” bringing your shoulders down and back then walk it from point A to B. 

Bear Crawl Bag Drags on the other hand are an amazing exercise because it helps to also strengthen the core, increase agility and improve flexibility in the hips and shoulders. 

Ultimate Sandbag Bear Crawl Bag Drag

In order to perform, get into the quad position over the Ultimate Sandbag Core Bag – hands underneath the shoulder blades and knees underneath the hips and then crawl forward while dragging the bag and keeping a neutral spine. 

The way that this relay works with these two exercises is simple: 

  • One person runs around the track for 400 meters (one lap). In the time that it takes that person to run around the track, the other two are performing the crawls and carries. 
  • The runner then hands off to the person who was doing the crawls who then tags the person who was performing the carries who then runs.  Complete for a total of 3 rounds (each person performs the three exercises 3 times). 
  • If you really want to add in some real Ragnar fun, find yourself a slap bracelet to hand off as you go along. 


OCR (1)

And of course, celebrate like a real Ragnarian with team cheers when you finish! 

If you can’t find two friends, you can also give this workout a try on your own.  You’ll still need Ultimate Sandbag Strength & Core Bags BUT I’d forgo the slap bracelet…it’s not as fun to tag yourself…believe me, I know. :) 

You might also like:  #RunChatHunt: June Scavenger Finds

If you don’t have sandbags but need one, you can save 10% with code USB10.  

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Nicole from Fitful Focus and Jen from Pretty Little Grub to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share! [Tweet “Linkup for #WildWorkoutWednesday with @fitfulfocus @prettylilgrub! #sweatpink #fitfluential #bgbcommunity”]


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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Patricia @Sweet and Strong
Reply August 30, 2017

Love this workout, my husband works at a high school and I often go up and use the track. Great way to switch up your workouts!

Lisa @ Mile by Mile
Reply August 30, 2017

Sounds like a fun way to get in both cardio and strength training! Running and strength training are two of my favorite ways to sweat as well.

angela @ happy fit mama
Reply August 30, 2017

I love partner workouts! Looks great and fun!

Reply August 30, 2017

Fun!! I need to recruit some friends to try this out with me!

Deborah @ Confessions of a mother runner
Reply August 30, 2017

I do love to workout with my friends! This looks like so much fun love it
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Kim G
Reply August 30, 2017

This looks like so much fun! Love any chance to combine strength training with cardio because it's so effective!

Laura @ This Runner's Recipes
Reply August 30, 2017

Sounds like a fun workout! Bear crawls are one of my current favorite strength exercises.

Susie @ Suzlyfe
Reply August 30, 2017

What if you already have a sandbag attached to your middle???

Reply August 30, 2017

I love relays! They're so much fun. I used to have my cross country team do them occasionally. Adding in the sandbags really ups the challenge.
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Janelle @ Run With No Regrets
Reply August 30, 2017

Relay workouts are a lot of fun, and this is a really cool one that you created! I know the bag drags would kill me!
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Reply August 30, 2017

Looks like a fun workout! Strength training and cardio make for an overall effective workout. Those bear crawls look brutal!

Reply August 30, 2017

Looks like lots of fun! I love combining running with strength!

Nicole @ Fitful Focus
Reply August 30, 2017

What a fun workout idea! I want to come do it with you.

Julie @ Running in a Skirt
Reply August 31, 2017

What a fun workout! Love the combo of strength and running.

Stephanie Finch
Reply September 1, 2017

❤️ Ultimate Sandbags and Annmarie! Can't wait to run my first Ragnar! Thankful I have had the good fortune to have the opportunity to have amazing relay teammates!!

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