Rep The SetSandbag Cleans: pace by band
A barbell clean’s awkward cousin: no knurling, no bar path, just a shifting weight that has to reach your shoulders. The awkwardness is the point and the price. Sets stay short and deliberate, and the difference between a good rep and a fight is entirely in the lap position.
The numbers
Sandbag Cleans is classed slow (every rep includes getting to the floor, standing back up, or moving a dead load), which puts a 1.6x multiplier on the base rep rate. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 4.80 | 12 | 0:48 | 1:36 | 2:24 | 4:00 |
| Advanced | 3.84 | 15 | 0:38 | 1:16 | 1:55 | 3:12 |
| Elite | 3.20 | 18 | 0:32 | 1:04 | 1:36 | 2:40 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. The rates and the class come from the same published config the Rep The Set app computes with, fetched live, so this page and the app cannot disagree.
Use it
Sketch a whole workout with sandbag cleans in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.