Do each exercise for 30secs, then move on to the next one. When you complete all six, rest until your breathing returns to normal. Do a total of 4 sets.
1. Strongman Move: Prowler Push
Load the prowler with a weight that is challenging, and maintain a stead pace for about 14m. Turn and repeat.
Gym Equivalent: Manual Treadmill Sprint
Set the treadmill incline at 7 to 10 degrees and the speed to zero so that you’re powering it manually. Place your hands against the front handles and run hard for 30 seconds.
2. Strongman Move: Rope Pull
Attach a weighted sled to a 15m length of 5cm-thick rope. Unfurl the rope and assume an athletic stance. Then pull the sled toward you, hand over hand, as quickly as possible.
Gym Equivalent: Rowing
Adjust the resistance on a rowing machine to an extremely challenging level – as in one that kicks your ass in 30 seconds.
3. Strongman Move: Sandbag Carry
Lift a heavy sandbag and hold it against your chest with both arms. Walk for 30 seconds.
Gym Equivalent: Suitcase Carry
Grab a very heavy dumbbell, hold it at your side, and walk for 15 seconds. Switch hands and repeat.
4. Strongman Move: Slosh Pipe Front Squat
Hold a slosh pipe at shoulder height, resting it against your clavicles. Push your hips back and squat until your thighs are parallel to the floor.
Gym Equivalent: Overhead Offset Squat
To replace the Slosh Pipe Front Squat
Hold a kettlebell overhead with one hand. Do squats for 15 seconds. Switch hands and repeat for another 15 seconds.
5. Strongman Move: Medicine Ball Rotation Pass
Hold the ball at waist height and stand side-to-side with a partner who’s 4.5m away. Rotate, pass the ball and catch his return pass. Turn to your other side and pass it back.
Gym Equivalent: Medicine Ball Wall Throw
Stand perpendicular to a wall approximately 4.5m away. Rotate, throw the ball against it, catch, switch sides and repeat.
6. Strongman Move: Rope Wave
Grab the end of a rope in each hand and kneel. Make waves by lifting and lowering your arms as fast as you can.
Gym Equivalent: Spiderman Push-up
As you lower your body, swing your leg forward and touch your knee to your right elbow. Reverse the move as you push back up. On your next rep, switch sides – left knee to let elbow.