Carry, Run, and Press

By Ross Enamait - Published in 2004

This workout is not designed for the faint of heart. Expect to wake up the morning after with soreness from muscles that you did not know existed.

For the combat athletes in the audience, this workout will build work capacity, strength, and an indomitable mindset. You can also expect some unusual glances from the soccer moms who may be walking the track.

This challenge will require a sandbag and a 400 meter track. The workout calls for three intervals, each consisting of the following:

• 400 meter sandbag carry (any style of carrying)
• 400 meter run without sandbag
• Sandbag Clean and Press x 10

Use a 100-pound sandbag (reduce the weight if necessary). This challenge is best performed at the end of the week. You will need the time to rest and recover. This workout has also been dubbed the Carry, Run, Press, and Puke challenge. After one session, you will understand the reason for this alias.

There is no rest between exercises. Your goal is to complete the challenge as fast as possible. Record the total time (your score). Strive to reduce your score each time you attempt the challenge.

About the Author - Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and functional strength development. He has a sincere interest in helping today's athlete in their quest for greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at