Simple Tools Series: Sandbag For Time Workout
By Ryan Provencher, Founder of Firefighter Peak Performance and Executive Fitness Advisor for CRACKYL Magazine
This firefighter-specific sandbag workout uses a For Time training protocol to develop job-ready strength, endurance, and work capacity through measured intensity and clear performance metrics.
Firefighter fitness does not require complex equipment or elaborate facilities. It requires intentional training—grounded in sound movement, appropriate workload, and energy system demands that reflect the realities of the job.
The Simple Tools Series is a collaboration between Firefighter Peak Performance and CRACKYL Magazine, highlighting practical, field-tested training tools that support firefighter readiness through specific, comprehensive physical training.
These tools are versatile, affordable, and accessible, making them ideal for use in the station, the recruit academy, or a home gym.
At its core, this series is about helping firefighters train with purpose—not just to work hard, but to train in a way that carries over to the fireground.
This workout centers on one of the most practical tools in firefighter training: the Sandbag.
Tool: Sandbag
The Sandbag is a versatile and highly effective training tool for developing firefighter fitness.
Sandbags are inexpensive, portable, and compact. Load adjustments are simple—add or remove filler bags as needed. From a training standpoint, sandbags introduce instability, shifting load, and awkward object handling, closely mirroring real-world firefighting demands.
Firefighters can perform a wide range of exercises with direct tactical application, including lifting, carrying, pushing, pulling, rotating, and loading under fatigue.
Sandbag training scales across individual sessions, crew-based station training, and recruit academies within a structured, progressive fitness program.
For departments and individuals seeking effective training without relying on expensive equipment, the sandbag remains one of the most valuable tools available.
Training Protocol: For Time
This workout uses a For Time training protocol.
“For Time” workouts require firefighters to complete a prescribed amount of work as efficiently as possible while maintaining excellent technique.
When programmed and executed with intent, this protocol develops muscular strength and endurance, aerobic and anaerobic energy systems, and the ability to remain focused under fatigue.
The For Time training protocol reflects the variety of work firefighters often perform on a single air bottle—cycles of sustained effort, short bursts of intensity, and limited opportunities for recovery.
Tasks such as advancing hose lines, forcing doors, and lifting equipment in high-stress environments can be trained in the gym in a way that directly supports performance on the fireground.
This format also makes the workout an effective objective benchmark, with progress measured by completing more work in the same time or the same workload in less time.
This is not a random “crush-you” workout. It can be performed at moderate or high intensity depending on training goals, experience level, and where it fits within a structured, progressive training program.
Managing Intensity
One of the most valuable aspects of the For Time protocol is that it allows for intentional auto-regulation—adjusting effort, pace, and load in real time based on how you are moving and responding to the work.
Firefighters are not training for a single workout. We are training for careers that demand durability, repeatable performance, and readiness under fatigue. Intensity should be selected with intent, not ego.
Volume should match your current fitness level and objective. Selecting 30, 40, or 50 repetitions per movement allows the workout to scale appropriately. Higher volume increases total workload; lower volume supports consistency and movement quality.
Load should challenge you without compromising posture, technique, or control. When in doubt, go lighter and move better. Quality reps performed with intent will always outperform heavier loads executed poorly.
As a general guideline:
Level 1: Up to 25 lb
Level 2: 26–50 lb
Level 3: Over 50 lb
Tempo is the gas pedal. You can move faster or slower based on how you feel and how well you are moving. Move with purpose, not urgency. Maintain a movement quality standard of 8 out of 10 or higher throughout the workout.
If technique begins to break down, slow the pace before sacrificing position.
For moderate-intensity training, aim to maintain a Rating of Perceived Exertion (RPE) between 5 and 7, with heart rate between 60–80% of estimated maximum.
For high-intensity training, aim for an RPE between 7 and 9, with heart rate between 80–95% of estimated maximum.
For moderate-to-high intensity efforts, aim to complete the workout in 20 minutes or less. If the workout consistently exceeds 25 minutes, reduce volume or load the next time you perform it.
Workout timer
Push play when you are ready to start your workout.
Training Exercises
Each movement in this workout reinforces essential movement patterns, develops specific physical qualities, and supports real-world firefighting tasks.
Sandbag Walking Lunge
Utilizes the Lunge movement pattern to build unilateral lower-body strength, muscular endurance, and gait efficiency for tasks such as hose deployment, stair climbing, and carrying hose bundles or equipment over distance.
Sandbag Row
Utilizes the Horizontal Pull movement pattern to develop upper-back strength, grip endurance, and postural control for tasks such as pulling hose lines, performing victim drags, and handling tools.
Sandbag Squat + Press
Utilizes the Squat and Vertical Press movement patterns to build total-body strength, coordination, and power for lifting equipment from the ground and placing tools or ladders into elevated positions.
Sandbag Halo (Alternating)
Utilizes the Rotation movement pattern to improve shoulder mobility, stability, and rotational control for tasks such as forcible entry and vehicle extrication.
Sandbag Push-Up
Utilizes the Horizontal Push movement pattern to develop upper-body pushing strength, trunk stability, and shoulder control for tasks such as pushing doors, bracing during forcible entry, and maintaining body control during search.
Sandbag Clean to Shoulder Load
Utilizes the Hinge and Pull movement patterns to build posterior chain strength, grip strength, and tolerance to asymmetrical loading for tasks such as lifting and shouldering hose bundles or tools.
Workout Instructions
Warm-Up: Perform each dynamic movement for one minute, focusing on range of motion, control, and movement quality.
Training: Complete the prescribed repetitions for each exercise as fast as possible while maintaining excellent technique.
Cool-Down: Perform each comprehensive movement for one minute, emphasizing breathing, contract-relax, and recovery.
Find full exercise demos and coaching instructions for each movement in the “Sandbag For Time Workout” inside your Firefighter Workouts Playlist.
Scoring the Workout
Scoring the workout is part of the workout. This is not about competition for competition’s sake—it is a tool for accountability, awareness, and progress.
Objective metrics include total time to completion, total repetitions, sum or total weight moved, and final heart rate.
Subjective metrics include movement rating, intensity rating, discomfort rating, focus rating, and dexterity rating.
Together, these metrics provide a clear picture of work capacity and readiness—not just fitness for the gym, but fitness for the fireground.
Workout SCORE SHEET
Go to your “Firefighter Workouts Playlist” to download, save, and print the PDF.
The Sandbag For Time Workout is designed to develop durable strength, work capacity, and tactical readiness in an intentional, not arbitrary, way.
This workout can be used as a standalone Workout of the Day, incorporated into an existing training plan, or integrated into a progressive program alongside other sessions from the Firefighter Workouts Playlist.
If you have questions or want help applying this workout within a larger training strategy, reach out anytime at ryan@firefighterpeakperformance.com.