Friday, 30 March 2012

Todays Workout - Skip To The Best Part

20 Sandbag Push press

10 Pull Ups
100 Skips

5 rounds as quickly as possible.

Men aim for a 35kg sandbag; women aim for 20kg.

Train hard!

And here's some training inspiration from Fedor Emelianenko, considered by many to be the greatest mma athlete of all time. No glitz, no glammer...just hard work:


  1. Matthew Palfrey30 March 2012 at 13:39

    8:44 with a 35kg Brute Force Sandbag

  2. The Fedor video was just icing on the cake. Please keep pumping out the goodness with workouts like this. Thanks Matthew.


  3. Matthew Palfrey5 April 2012 at 07:48

    Hey Cody, glad you liked the workout and the video. How are things going?

  4. josh t. australia5 April 2012 at 11:45

    oh man Matt, your times are just killing me.
    15:13 with 40kg SB
    ........ and as for push presses.....

    by the way I have just made an addition to my SB, I have thrown a set of Fat Gripz on it. They work really really well. Just seem to ramp everything up just a bit.

    Need one more SB workout for the week.

    Try this one
    27/21/15/9  for time

    60kg high pulls
    40kg push press

    Just for shits and giggles I thought I would post my SB workout break up
    Usually try for 2-3 SB sessions each week.
    I start mine off with 10 x 1min intervals of TRX core work, usually looks like this
    1# Suspended pikes
    2# Body saw traniction into push ups
    3# Suspended side planks Left + Right
    4# 28kg side crunches Left + Right
    5# Ab wheel roll outs
    6# 2mins of weighted neck work

    Matts session of evil in whatever form it takes

    10 x 1 min intervals  of TRX rip trainer boxing specific


  5. Life couldn't get any better brother!

  6. Matthew Palfrey6 April 2012 at 09:57

    Glad to hear it!

  7. Matthew Palfrey6 April 2012 at 10:00

    Hey Josh - great idea with the Fat Gripz, I'd not thought of doing that before. I'll try to get that workout done over the weekend, the burpees WILL KILL ME though!

  8. josh t. australia7 April 2012 at 00:57

    24:58 for the 27/21/15/9 for time with:

    60kg high pulls
    40kg push press
    body weight burpees

    I enjoyed the heavy high pulls, after them the 40kg push press felt like  a rest..... at least for the first few of each set.

    I see you have posted another evil overhead session.. What is the difference between an overhead press and  a push press??? is it just that the bag doesnt come so low (to the chest) and there is no leg push to assist?

  9. Matthew Palfrey7 April 2012 at 07:45

    An overhead press would be strict with no assistance from the legs (knees stay locked). The push press involves a small dip and drive through the hips and knees.

  10. Gabriel Pieren5 May 2012 at 00:50

    Hey Matt!

    I really enjoyed the video! Fedor is a perfect example of what you can achieve with constant effort and dedication.

    This is my first post on your blog, and i have to say that i like it very much! I'm recommending it to many friends of mine.

    I'll receive my brute force sandbags in a few weeks, and that's when i'll get started with real sandbag training, since i can't make my homemade sandbags heavy enough without ripping (for shouldering for example..)

     I have some doubts about the workouts. For Strength, should i use heavier and heavier sandbags if my technique is correct?
    And for fat loss, is the best doing circuits with a moderate weight as fast as you can?

    The only difference between training for strength and size and training for fat loss is the weight used? Or is the the rest a crucial part?

    If for example i'm looking for real strength with its correspondent size gains, should i still do every type of workout??

    Sorry for asking so many questions, i'm a bit lost... Don't wanna make you lose your time. You would be so kind if you could help me answering any of these questions.

    I've been reading your blog these last weeks, and i got hook on it:)
    The workouts are very simple, the exercises are very "natural/functional" and you don't have to go to the gym, the three things i like the most about training.

    Thank you very much for your time and for writing this amazing blog,
    Greetings from Spain!!

  11. Matthew Palfrey5 May 2012 at 15:18

    Hi Gabriel, thank you so much for the email and I'm glad that you're enjoying the blog. It's important to me that the blog "makes sense" to people and that the workouts work!

    The workouts I list are a mixture of strength and conditioning so it's certainly not a "one size fits all", but personally I like to have a balance of both.I'll try to answer your questions below:For strength I would recommend focusing on progressively increasing the weight used and stay around the 1-5 rep range. You should also make sure that you have adequate rest between sets (2-5 mins).

    For fat loss and conditioning, aim for more moderate weights and higher reps. Diet is also very, very important. 

    Do you have a copy of my book too?

    Please drop me a line if you have any other questions.


    ps. you'll love your Brute Force Sandbag!

  12. Gabriel Pieren5 May 2012 at 20:19

     Matt, thank you for answering so fast!

    The truth is that i'm having problems buying your book on I don't know why but i can't complete the payment.

    I liked the sample you gave for free, and i'll keep trying to buy your book. Do you know a different place where i can buy it for the same price?? It doesn't have to be on kindle format.


  13. Matthew Palfrey6 May 2012 at 09:39

    Hi Gabriel, it's certainly listed on so not sure why it's giving you problems. You can also pick it up in pdf, ePub and Kindle format on Fitedia:

    Enjoy the book!