The Engine Room
Carry strong. Breathe steady. Finish ready.
Strongman-flavoured conditioning with farmer carries, sandbags, kettlebells, medicine balls and intervals that get tougher without becoming a race.
Equipment: Sandbag, kettlebell, medicine ball, two dumbbells or farmer handles; bike, rower or walking route
Train with intent
Build an engine you can use. Carry with posture, move awkward objects with intent and keep the final round as composed as the first.
Week 1: Find your positions. Choose loads you can control and record a starting point.
Engine & loaded carries
Build a steady aerobic base, then carry weight without losing your posture. Choose a bag and carry load you can own.
This is one example of how a training day is laid out. The full plan builds across six weeks with two more sessions each week.
Easy cycle and hip mobility
Move comfortably; prepare for the session.
Steady aerobic effort
Bike, row or brisk walk at a pace where you can still speak in short sentences.
Farmer’s walk / carry
Use farmer handles or two dumbbells. Walk tall, ribs over hips, shoulders level and steps controlled.
Sandbag bear-hug carry
Hug a manageable bag at chest height; keep your view ahead and avoid leaning back. Use a light kettlebell goblet carry if no bag.
Easy walk or breathing reset
Bring your breathing back down.
Set your engine baseline
Food: Eat a familiar meal or snack before one longer session if you normally train hungry; note how your energy holds up.
Movement: Record your week 1 farmer carry distance and interval pace. Finish each interval at a pace you could repeat.
The full plan and weekly goals become available after your order and coach review.
Choose The Engine Room · $80 USD ↗