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Mach 10 Workout: Squat & Hold Set

Mach 10 Workout: Squat & Hold Set

Written by Onnit Academy
September 10, 2014
Updated March 31, 2020

Utilize this two exercise, 10 minute set to blast your entire body with bodyweight and sandbag movements. The Sandbag Shouldering Squat is a dynamic movement that involves rapidly picking the sandbag off the floor while simuletenously dropping to a squat. Lockout at the top and drop it down for another rep. Immediately following 20 seconds of this, drop the sandbag and perform a Squat Hold (try to keep your upper legs parallel to the floor) for an additional 20 seconds. Rest 20 seconds after that and repeat the process 10 times. Easy as that!

Quick Workout Instructions

Perform the exercises back to back with 20 seconds in between rounds.

A1: Sandbag Shouldering Squat – 10 x 20sec

A2: Bodyweight Squat Hold – 10 x 20sec

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Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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