Witcher School by Stone Circle

This program channels the rugged philosophy of the School of the Bear, drawing inspiration from Viking warriors and Witchers alike. The focus isn’t on bodybuilding aesthetics but on forging a body and mind that are strong, enduring, and unbreakable.

The Bear School approach revolves around three pillars:

1. Heavy High-Rep Sandbag Training – build raw strength and lasting power.
2. Weighted Walking / Rucking – develop travel endurance, carrying strength, and resilience.
3. Greasing the Groove (GtG) – sharpen specific movements daily without burnout.

The end goal: a body capable of long, grueling work — strong, fast, and tireless.

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Core Component 1: Sandbag Density Training

Sandbags are the heart of this program. Instead of chasing one-rep maxes, you’ll grind through long AMRAPs (As Many Reps As Possible), training strength endurance, toughness, and work capacity. Each main workout lasts about an hour, with a consistent format:

* 10-minute AMRAP (sandbag rows) – back and grip strength
* 30-minute AMRAP (main lift of the day) – total-body strength and mental grit
* Finisher – high-rep core and posterior chain work for durability

Weekly Structure:

Monday

* Sandbag Rows – 10 min AMRAP. Keep a flat back, brace your core, and drive with the legs. Track reps and aim to beat your last session.
* Sandbag to Shoulder – 30 min AMRAP. Explosive reps; use an underfilled bag for dynamic movement. Reset on a platform between reps if needed.
* Finisher:
  100 hip hinge reps (band good mornings, back extensions, etc.)
  100 sit-ups or leg lifts
  50 oblique reps per side

Wednesday

* Sandbag Rows – 10 min AMRAP (beat Monday’s number).
* Sandbag Carries – 30 min AMRAP for distance. Carry, reset, repeat.
* Finisher: Same as Monday.

Friday

* Sandbag Rows – 10 min AMRAP.
* Sandbag Box Squats – 30 min AMRAP. Use a box at parallel height; keep the bag in your lap the whole time.
* Finisher: Same as Monday.

Why density training?
It builds grit. The long sets push you into discomfort and teach you to keep going — the essence of Bear School resilience.

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Core Component 2: Weighted Walking / Rucking

Witchers travel long distances in armor, often carrying their gear across rugged terrain. Rucking develops that same type of functional endurance.

Method: Carry a heavy stone, wear a weight vest, or load a backpack (10–30 lbs). Shift carries often to train adaptability.
Frequency: At least once per week for 1 hour. Ideally, 1–2 hours, 2–3 times per week.
Mindset: Do it outdoors. Treat it like a quest or journey.

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Core Component 3: Greasing the Groove (GtG)

GtG keeps you sharp by practicing movements daily without burning out.

Method: Perform small sets throughout the day, never to failure. Leave a few reps in the tank.
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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Drive progress via doing more reps than last time.

Bicep Curl (Cable)

Good Morning (Bodyweight)

Sandbag Bent-Over Row

Sandbag To Shoulder

Back Extension

Hanging Leg Raise

Landmine Twist

Monday

Walk

Pull-Up (Bodyweight)

Tuesday - Off/GtG

Sandbag Bear Hug Carry

Wednesday

2ct Club Swings

Pike Push Up

Thursday - Off/GtG

Sandbag Box Squat

Reverse Bicep Curl (EZ Bar)

Neck Extension

Saturday - Off/GtG

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