Rep The SetSandbag Over Shoulder: pace by band
Pick a dead weight off the floor and throw it over your shoulder; repeat. The bag gives nothing back - no bounce, no rebound - so every rep starts from zero. Grip, hips and patience in equal parts, and the pace is set by how fast you can be honest with the pick, not the throw.
The numbers
Sandbag Over Shoulder 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 over shoulder in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers.