Sprint-Drag-Carry

The Sprint-Drag-Carry is a conditioning drill that strings together sprinting, backward sled dragging, and weighted carries into repeated shuttles. It trains your whole body, with extra emphasis on the quads and glutes, plus supporting work for the forearms, core, and hamstrings.

Set up in a lane or open area with a sled and a pair of kettlebells or dumbbells. For the drag, face away from the sled, grip the straps low, and lean forward so your body angle stays low. For the carry, stand tall with a weight in each hand, arms at your sides, and your shoulders stacked over your hips.

Sprint to the turnaround line. Stay low and make a tight turn. Drag the sled back with powerful backward steps, keeping your body angle low the whole way. At the next line, stay low through another tight turn, pick up the weights, and carry them back under control. Repeat for the prescribed number of shuttles.

Breathe steadily and keep your midsection tight throughout. To make it easier, shorten the shuttle distance or do fewer rounds. To make it harder, trim your rest or add one more shuttle with the same gear.

Fault: Standing upright during the sled drag. Fix: Keep a low body angle and drive through powerful backward steps so your legs do the work, not just your arms.

Fault: Making wide, slow turns at the line. Fix: Stay low and pivot tightly to keep your momentum and avoid burning extra energy between legs.

Fault: Sprinting the first shuttle too hard. Fix: Pace the first shuttle so the carry doesn't break you; start controlled and build speed as you go.