Quick 12 minute Conditioning that builds strength and burns a tonne of energy

Whether short for time or you simply have more important things to work on, this short conditioning set or session "finisher" is an awesome way to build a tonne of useful strength whilst also helping to burn a load of calories.

Who doesn't want to be stronger and leaner!?

If you're like me or those I coach, you're probably spending most of your time in the weight-room building your main lifts (snatch, clean, jerk, squat, bench, deadlift etc) as well as performing a number of accessories to help with hypertrophy, joint health and reduce general aches and pains...

All of this time spent on the important stuff often leads little for conditioning

I am a huge advocate of concurrent training... a programming method whereby you intentionally separate structured goal specific conditioning and strength training into separate sessions.... for example:

Early AM: Run, Bike, Swim

Mid-Late PM: Strength + Accessories

However, I must say that finishing a strength session with a short, intense conditioning set and giving all you have left is a great way to end a session.

Character building. Rewarding. Dare I say, Fun!

Now whilst a lot of gyms may not have all of the kit I detail below, but these can be easily adapted so that you can easily follow the same same exact structure

12 Minute Carry Conditioning

For this set, you're going to perform two exercises back to back for as many rounds as possible in a 2 minute window, rest 1 minute and repeat for a total of 4 rounds (4x 2:1)

A1: Dead Ball Traditional Carry

20m out and back (40m total)

Aim to use approximately 80-90% bodyweight if you can

Alternative variations: Zercher Carry, Sandbag Bear Hug Carry, Dumbbell Front Rack Carry, Kettlebell Front Rack Carry

A2: Trap / Hex Bar Farmers Carry with Sled Pull

20m out and back (40m total)

Aim to use a weight somewhere near to your Trap Bar Deadlift 10-12RM. The sled should weigh just enough so that you can maintain a fairly smooth walking pace

Alternative variations: Dumbbell Farmers Carry, Kettlebell Farmers Carry, Upright Sled/Prowler Push

As said, perform these two exercises back to back without rest, for as many 40m rounds as possible in two minutes. Rest for 1 minute. Repeat for a total of 4 sets.

Load these two exercises right, and you'll have no issue getting your heart rate close to maximum after a minute or two!

---

If you'd like to train like this, have a programme written for you and have someone else hold you accountable, then take a look at our Online S&C Programme