TODAY'S
WORKOUT
Carry the Load
Mon, 21 September 2026
40 minutes
Full-body strength, loaded carry conditioning and core endurance
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up - Load Prep
Duration: 7 minutes.
Instructions: Complete 2 smooth rounds. Build heat gradually and prepare the hips, shoulders, grip and trunk for cleaning, lunging, pressing and carrying.
One-Bell Workhorse
Format: AMRAP
Time Cap: 16 minutes.
Instructions: Complete all four unilateral exercises on one side, then finish the round with 12 swings. Switch sides on the next round. Keep alternating sides for the full 16 minutes. Rest only as needed between rounds.
Beginner Level
Work for 12 minutes instead of 16.
Use: 4 dead cleans 4 reverse lunges 4 push presses 4 rows 8 swings
Use a lighter single weight and keep the movement controlled. For the carry circuit, use lighter loads or the bodyweight marching alternatives.
Intermediate / Advanced Options
Option 1: Complete the full 16 minutes and aim for consistent round times.
Option 2: Use a heavier single kettlebell while keeping all six-rep sets clean.
Option 3: Extend the One-Bell Workhorse to 20 minutes if technique remains strong.
Carry & Hold Circuit
Duration: 8 minutes
Format: 30s work / 30s work × 2 rounds
Work through all eight 30-second stations, then repeat once.
Loaded Core Finish
Duration: 4 minutes
Format: 30 seconds per exercise × 2 rounds
Cool-Down — Unload
Duration: 5 minutes
Focus & Benefits
Builds full-body strength endurance through unilateral cleaning, lunging, pressing and rowing, while the carry circuit challenges grip strength, posture and trunk stability under fatigue. The loaded core finish adds focused abdominal endurance without turning the session into another conditioning block.
Pro Tip: Choose the bell for your weaker side, not your stronger one. If you can keep the clean, press and rack position tidy when fatigue builds, you’ve picked the right load.
+Free Nutrition Guide