A hybrid of strongman movements and running, this session comprises three rounds. Work through them, resting only as necessary in order to keep your form decent. With each round, the reps of the first movement reduce, starting at 30, then 20 and finally 10, before culminating in a nasty sprint finish.
Wrestle with It
Start with 30 reps of sandbag-over-shoulder, following Kemp’s lead: ‘Position the bag between your feet and hinge down to pick it up, keeping your core braced. Wrap your arms around the bag, drive through the middle of your feet to lift it, then sit the bag into your lap. From here, rest your chin on top and stand, throwing the bag over your shoulder. Be sure to get right on to your tiptoes – this move should be explosive.’
Walk This Way
After 30 lung-busting reps, pick the bag up again, but grip it high on your chest and take it for a walk. ‘In each round, you’ll complete a 40m carry. It’s a bit too much to run, so you’ll have to really think about controlling your breathing and filling the tank with each inhale,’ says Kemp. If you’re tight for space, substitute in 40 sandbag marches on the spot instead.
Take a Lap
End each round with a 300m sprint. ‘You’re going to be gassed, but this isn’t a recovery run,’ Kemp notes. ‘It’s only a 3-round workout, so go all in. Catch your breath then hit the bag again, this time with 20 over-shoulders before the carry and run. Finish with 10 and a maximum effort sprint. After all, it is called a “finisher”…’
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