Workout Description
Why This Workout Is Hard
This is a high-volume loaded carry workout with 11 awkward implements totaling ~670lbs moved 15m out and back, repeated twice. The combination of DBalls (bear-hug grip), sandbags (shifting load), and heavy KBs/DBs creates cumulative grip, core, and lower back fatigue across multiple trips. Natural micro-rest between carries prevents it from reaching Very Hard, but the volume and implement awkwardness over 2 full rounds will absolutely break most average athletes down.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Moving 12 heavy, awkward implements across 30 meters per round for 2 rounds places immense demand on grip, forearm, core, and leg muscular endurance throughout the entire workout.
- Strength (7/10): Loads ranging from 40# D-balls to 70# KBs and 65# dumbbells require significant absolute strength, especially for initial pick-ups of awkward, unstable implements from the ground.
- Endurance (4/10): Repeated heavy carries over 15 meters elevate heart rate and demand sustained aerobic output, but this is primarily a strength-endurance event rather than a true cardiovascular test.
- Flexibility (4/10): Picking up D-balls and sandbags from the ground demands functional hip hinge and thoracic mobility, but no extreme ranges of motion are required throughout the carries.
- Power (4/10): Brief explosive demand exists when breaking heavy implements off the ground, especially the 60# D-balls and 70# KBs, but the dominant stimulus is a sustained strength grind.
- Speed (3/10): Minimizing transition time between objects and maintaining efficient movement pace across 2 rounds matters, but this is not a sprint-oriented workout — controlled, steady movement dominates.
Movements
- Sandbag Carry
- Farmer Carry
- D-Ball Ground to Shoulder
Modality Profile
All 4 movements — D-Ball Ground to Shoulder, Dumbbell Carry, Sandbag Carry, and Farmer Carry — involve moving external loads, classifying them entirely as Weightlifting (W). Result: W 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | Repeated heavy carries over 15 meters elevate heart rate and demand sustained aerobic output, but this is primarily a strength-endurance event rather than a true cardiovascular test. |
| Stamina | 8/10 | Moving 12 heavy, awkward implements across 30 meters per round for 2 rounds places immense demand on grip, forearm, core, and leg muscular endurance throughout the entire workout. |
| Strength | 7/10 | Loads ranging from 40# D-balls to 70# KBs and 65# dumbbells require significant absolute strength, especially for initial pick-ups of awkward, unstable implements from the ground. |
| Flexibility | 4/10 | Picking up D-balls and sandbags from the ground demands functional hip hinge and thoracic mobility, but no extreme ranges of motion are required throughout the carries. |
| Power | 4/10 | Brief explosive demand exists when breaking heavy implements off the ground, especially the 60# D-balls and 70# KBs, but the dominant stimulus is a sustained strength grind. |
| Speed | 3/10 | Minimizing transition time between objects and maintaining efficient movement pace across 2 rounds matters, but this is not a sprint-oriented workout — controlled, steady movement dominates. |
Move the following 15 meters40# DBall60# DBall40# DBall60# DBall65# DB x250# sand bag x 470# KB x2Then move them back 15 meters 2 rounds