The Walk-and-Shove Strongman Special

Mechanism · Protocol Notes

Channel your inner competitive strongman because this movement is straight out of the world of guys named Magnus who pull trucks for fun. You'll need a sled and a double-handle chain or rope attachment. Hook it up, then stand with your backside facing the sled, grabbing one handle in each mitt. You're basically holding the sled behind you like it's a reluctant dog that doesn't want to go for a walk.

Initiate the sequence by taking a stride forward. As you step, lean your torso ahead and drive through your lower body — extend those pins and push your hips forward to generate momentum and get the sled sliding. But here's the twist: with each step, you're going to pause and perform a pressing motion, extending your elbow joints and shoving your hands forward like you're pushing away an unwelcome relative at a family reunion.

Take another step, press again. Step, press. Step, press. You're walking forward while periodically punching the air in front of you, all while dragging weight behind you. It's a full-body cardio-strength cocktail that'll leave you gasping and your pectoral muscles wondering what they did to deserve this.

Continue stepping and pressing until you've covered your designated distance or completed the required number of strides. Then turn around and do it again if your coach is particularly sadistic. This is functional strength at its most raw — there's nothing elegant about it, and that's precisely the appeal.