600 lb Yoke Bar Loaded Carries - 250 meters
This is one of those "challenge" workouts where you push yourself to really see what you can do.
For this one, I did 600 lbs (total) for Yoke Bar Loaded Carries (intervals), for 250 meters.
I've got 5 x 45 lb plates on each side (450 lbs), plus 30 lbs additional in small plates (bringing it to 480 lbs), plus the bar and homemade stand rig weighs 120 lbs...grand total of 600 lbs.
The bar is a Safety Squat Bar from EliteFTS.
I would stand up with it, walk about 25 feet with it, then set it back down, resting about 40-60 seconds or so in between carry intervals. Then I repeated until I was all the way down the block.
I was originally aiming for 500 meters and I turned around halfway to do it, but after about 250 meters, that was enough heavy loading and I was done.
Is it tough on the body? Absolutely. But to me, there's nothing more primal and more effective overall for strength-building than heavy loaded carries. You will find out what you're made of.
Fair warning...this kind of training is NOT something I would recommend you jump into unprepared. I've been doing this kind of heavy carry work for years (5+ years) and heavy partial training for even longer before that (25+ years).
My connective tissue is well conditioned for this kind of workload and weight. It doesn't hurt my back at all. In fact, the compression and decompression actually feels good to me.
And ironically enough, my hip flexors actually end up being most sore after this kind of workout. I definitely feel it nicely in the deep supporting muscles all the way up and down my back, too.
There's no better way to develop those supporting muscles than heavy carries.
So why do this?
Because sometimes you just need to really, truly find out what you're capable of and there's no better way to this than to get out there and TRY.
You may not hit your goal (I came up short on it), but I pushed myself hard and I learned what I need to do for next time to do better.
Plus it's fun to do awesome things that freak out the neighbors...
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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
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