KEEP IT MOVING

The ability to lift heavy loads is good. The ability to move them swiftly is good. The ability to do both at the same time? Priceless. This plan’s centrepiece is a potent combination of hefty carries, drags and crawls that will keep you functional for the rest of your long days. Again, do AMRAP.

01 FRONT RACK FARMER’S CARRY 30M (ALTERNATE)

This hybrid carry will prepare you for anything. Lift one dumbbell to your shoulder and hold the other at your side (A). Walk forward with purpose, with your back straight and eyes ahead (B). Focus on deep belly breaths and maintain a quick pace. After 15m, switch the dumbbells’ position and repeat.

02 LATERAL CRAWL AND DRAG 10M (ALTERNATE)

On all fours with a dumbbell at one side of your body, lift your knees a few inches from the ground and grip the floor to create tension. Reach under your body and grab the bell (A). Pull it to the other side of your body

(B). Crawl laterally on your hands and toes over the top. Repeat for 5m, then reverse.

03 DUCK WALK 30M

Here’s your chance to use the heaviest weight in the gym. Seize it with both hands (and we mean that literally). Hold the dumbbell by the head and let it hang between your legs in front of your body (A). With a wide gait, walk forward as quickly as you can (B), covering the distance as quickly as possible without dropping the weight.

04 DUMBBELL BEAR CRAWL 30M

Build strength from the ground up. Set up on all fours, gripping a pair of dumbbells below your shoulders. Lift one and move forward with that arm, advancing with your back leg on the opposite side (A). Repeat on the other side

(B). Keep alternating, edging forward quickly.