Wed 2 Sept · Wednesday, 2 September 2026
Conditioning · Carry & Cover
5 exercises, about 65 minutes, with a pair of dumbbells and a floor. Free, and there is nothing to sign up to.
- 65minutes
- 5exercises
- 3/4Week · Building
- 3/3Block · Conditioning
Trains calvescoreforearmshamstringsquads
Want this session written around your goal, your kit and the time you actually have? That is the app, and the workout is free there too.
Warm-up 3 min
Do this first. A warm-up done carelessly is just time spent.
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Farmer Hold, Light 30s
Stand tall holding something light. Ribs down, shoulders back, breathe.
Shoulders back and downSqueeze the handles
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Wrist Circles 30s
Both directions, slowly. Grip work starts at the wrist.
Full circles, both waysOpen and close the hands
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Easy Pace 120s
Two minutes at a pace you could hold a conversation at. Nothing hard yet.
You should be able to talkNose breathing if you can
The session 58 min
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1
Suitcase Carry
5 × 50s
Hold one weight at your side, nothing in the other hand, and walk for the prescribed distance without letting yourself tip toward the load. Swap hands and walk the same distance back.
Keep walking and keep hold of it. Tall through the chest, ribs down.
Stay square, do not leanShoulders levelRibs downWalk tall and keep the load quiet
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2
Burpees
5 × 50
From standing, drop to a plank, do a push-up, jump your feet back in, then jump up.
Move as fast as you can on the way up, then reset under control.
Chest to floorExplode upLand softChase the finish, not the feeling
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3
Farmer Carry
5 × 50s
Hold a heavy weight in each hand and walk with tall posture for the prescribed distance.
Keep walking and keep hold of it. Tall through the chest, ribs down.
Tall and bracedShoulders backSteady stepsWalk tall and keep the load quiet
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4
Dead Bug
5 × 50
Lying on your back with arms and knees up, lower the opposite arm and leg toward the floor, then switch.
Move as fast as you can on the way up, then reset under control.
Low back flatMove with controlExhale as you extendHold a straight line from shoulders to heels
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5
Sprints
5 × 500m
Run at near-maximal effort for the prescribed distance, then walk or jog to recover.
Cover the distance at a pace you can hold to the end.
Tall postureDrive the armsExplode off the lineChase the finish, not the feeling
Cool-down 4 min
The part that actually marks the session over.
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Wall Calf Stretch 30s each side
Hands on a wall, back leg straight, heel down, lean in.
Back heel stays downBack knee straight
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Cobra Stretch 30s
Face down, press the chest up and leave the hips on the floor.
Hips stay downStop before the low back pinches
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Wrist Flexor Stretch 30s each side
Arm straight out, palm up, gently pull the fingers back.
Elbow stays straightGentle, this one is sensitive
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Slow Breathing 60s
Four seconds in through the nose, six seconds out. Brings the heart rate down and ends the session on purpose.
Out longer than inBreathe into the belly
This is one workout for everyone
It is written for somebody with dumbbells and a floor, at an intermediate level, and it is the same session for every person reading this page. That is the honest limit of a public page: it does not know your goal, your kit, your injuries, or how long you actually have today.
The app does. It writes the session around all of that, every day, and the workout is free there too.
Why this repeats
This is week 3 of 4 in a conditioning block, and three blocks make the cycle. Then it starts again, which is what a training block is supposed to do: you repeat the work and add load, rather than doing something different every day and progressing at nothing. How the programming is decided.
