Functional Training Institute

The Hurricane Workout

Today we’re bringing you an insane functional bag workout: The Hurricane Workout. This intense metabolic conditioning workout (inspired by Martin Rooney) incorporates two upper body exercises and a sprint. Today, Rob will be doing upper body exercises alongside an uphill sprint. Then repeat the exercises and sprint 8 times to complete the Hurricane Workout. Ensure you put in a big effort into the sprint and then take a 1 minute rest after before continuing.

In this example, the first exercise will be bicep curls with the functional bag and the second exercise will be an overhead press (15 reps of each). This will then be followed by the sprint.


This is a great workout for all skill levels and ages to develop strength and power!

If you loved these exercises, check out our Fundamentals of Powerbags Course with 6 CECs. Also if you want to purchase the functional bags used in the video, check out Dingo Sandbags

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