BAGWOD DAILY

Outcast Strength & Fitness

General Fitness
Coach
Dan Spinks

BAGWOD Daily aims to bring a truly accessible world class training experience to everybody, giving you the opportunity to become the fittest, strongest, most capable and useful version of yourself.

All you need is a sandbag, you can make your own or purchase one from the best bag makers in the business TFench who we have partnered with. Upon signing up you'll be sent a discount code to get your bag from TFench if you choose to.

We've hand picked the simplest most effective movements and the whole program brings intelligent, progressive programming so you can not only feel the benefits but see how you are improving.

BAGWOD Daily delivers structured and fun sessions directly to your mobile device 5 days a week which include progressive strength, smart conditioning with a touch of hypertrophy and high intensity sprinkled in.

Monthly challenges repeated throughout the year will satisfy those who like to have a focus to test and retest their performance.

Train at home, in the park, at the beach, build a crew and train together

Once you start you'll wonder how you ever managed without BAGWOD Daily.

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STRENGTH FOR LIFE
Simple, accessible and utterly effective. BAGWOD Daily makes world class progressive strength and fitness truly accessible to everyone. Weekend warriors, mums, dads, desk jockeys, librarians, deliveroo riders, get ready to level up.
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TRAIN ANYWHERE, ANYTIME
At home, in the garden, at the park, on the beach, at the top of a mountain (not recommended). Keep your bag in the car and take it anywhere, strength and fitness has never been so accessible.
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A VIBRANT COMMUNITY
Train alongside others from all over the world via the miracle of the interwebz, or posse up and create your own BAGWOD crew. Go at it in the drawing room at home with your dog or meet up in a local park with your buddies. However you choose to do it there will be a community of others willing you to succeed.
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VARIED BUT NOT OVERWHELMING
Training will never get boring as we have chosen movements that you can constantly progress with. Once you nail one variation there will be another one to move on to. Push, pull, hinge, squat, lunge, carry and run yourself into the best physical and mental shape of your life.
Features
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Programming 5 days per week
1 upper & 1 lower strength day each week, 2 conditioning days and a muscle building hypertrophy day with a weekly dose of high intensity.
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Exercise Video Guidance
Instructional videos for every exercise so you understand why and how, no more guesswork.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
Achieve a movement milestone? Share it, then dish out the virtual high fives to others who deserve them.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
A sandbag
Recommended
A light red resistance band would be beneficial but not vital
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Thursday
BAGWOD DAILY SESSION 1

A

Warm up 2

B

TEMPO PUSH UP

C

Sandbag Floor Press

D

SANDBAG PENDLAY ROW

E

BACK WIDOW

Circuit

F

A 4min Tabata finisher made of 2 parts. Movement 1 (the arm slides) are for quality NOT for speed Movement 2 (mountain climbers) put the foot down and go for it. 20sec of arm slides 10sec rest 20sec of mountain climbers 10sec rest for 8 rounds, a total of 4min, download a free 'tabata' timer app from the app store or google play

Friday
BAGWOD DAILY SESSION 2

Warm up

A

Warm up 4

Cycle through the following movements for 5min or the length of a song 10 jumping jack Spine roll down to walkout Lizard stretch left Lizard stretch right Walk back to deep squat to stand

Circuit

B

Set 15min on a timer and work through the following 5min run 5min AMRAP 7 air squat 14 kickout 28 jumping jacks 5min run AMRAP = 'As Many Reps As Possible' So perform all 3 movements one after another then start again and continue for 5min If you want to score this workout add up all the reps completed in the 5min AMRAP

Saturday
BAGWOD DAILY SESSION 3

A

Warm up 2

Circuit

B

3 rounds 3-5 sandbag clean Straight into 3 vertical jumps (rebounding or reset each jump, your choice) 60-90sec rest between each round

Circuit

C

3 rounds 6-8 jumping lunge with 3 sec iso hold on each last rep 10 lateral ski jumps

Circuit

D

Complete for quality 50 butt walks (L+R=1 rep) 50 shoulder walks (L+R=1 rep) You can choose to partition these anyway you like

Coach
coach-avatar Dan Spinks

Dan is a strength and movement specialist with over 12 years of experience coaching 100s of individuals, 6 of those years using sandbags, Dan has witnessed the benefits of sandbag training for groups and individuals again and again. He is on a mission to put a sandbag in the hands of every person on the planet.

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THE FINEST SANDBAG TRAINING EXPERIENCE AVAILABLE

5 days a week, of world class, totally accessible strength & fitness. Sandbags ain't just for flood defence, they help change lives.

Start My 7-Day Free Trial
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FAQs
Where do I get a sandbag?
You can make one yourself very easily or buy one from TFench
What weight bag do I need
Ideally a weight that you can take from your shoulders to overhead for 6-8 reps. We recommend buying a larger bag than you think as it allows you to add weight as you get stronger. For most people a 20-40kg bag would be sufficient.
What if I've never trained before?
We got you, one of the benefits of this program is it's scalability, every movement can be personalised depending on training experience. BAGWOD Daily is for everyone.
How much time do I need?
In short, 30min MAX. Every session will be 20-30min long and throughout each week will include warm ups, strength, conditioning and mobility. We cover all bases for a fully rounded program.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BAGWOD DAILY
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BAGWOD DAILY
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BAGWOD DAILY
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