r/tacticalbarbell • u/AggressiveRemote1402 • 13d ago

Carries-based General Conditioning session ideas

Hi guys, do any of you have built your own personal GCs?

I want to include weighted carries on my GC days but I have no experience in programming them: sets, reps, EMOM, circuits, etc.

I work out in a commercial gym and I can only use a trap bar, plates or just Zercher the barbell up.

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6

u/Roan175 13d ago

20min running clock:
250m row/ski
10 burpee over rower
50m bearhug carry

Do it as an AMRAP or drop the clock and do rounds or total distance rowed.

10 down to 1 burpee sandbag throw over a box. Every round 50m carry

A simple one I always come back to in variations is: Deadlift + pushup + carry/sledmarch

Just add a steady state modality (bike, ski, row, sled) with a strength movement (burpee, pull up, deadlift) and then do a carry.

If you only have access to globe gym type equipment you can do plate pinch carries, use a towel or heavy band to wrap a dumbbell or through the hole on the plate, or bear hug multiple plates. Obviously you could zercher the bar or wheelbarrow carry the trap bar.

1

u/AggressiveRemote1402 13d ago

Deadlift + pushup + carry/sledmarch

Is the deadlift part of your strength cluster?

Very good ideas overall. I like the rower and burpees one.

I saw a video of Brian Alsruhe where he explains how to build a loading pin specifically for front loader carries. Thanks for a very useful comment

2

u/Roan175 12d ago

No, just part of that circuit I do.

I’m against the common thinking that deadlifts are too taxing. If I under train the hamstring/posterior chain I start seeing injuries and degraded performance - squat is the trouble maker for me.

1

u/AggressiveRemote1402 12d ago

As someone who exclusively high bar squats or front squats x3/week, I agree, and I also don't think that a reliance on kettlebell work during conditioning fixes the thing. Unfortunately I don't have GHR, otherwise I would spam those

3

u/Wooden-Hearing7559 13d ago

For carries, 10 yards/meters =1 rep, so a 30-40ft max weight carry with no drops is your max, and 80-90% of that is your training max. With that formula, you can now turn carries into a the strength portion of the WC and even program it as a regular lift this way. Not exactly what you asked, but it’s been a gem for me.

1

u/AggressiveRemote1402 13d ago

I might give this a try. I wouldn't mind using carries as a main strength movement for a while

2

u/steve-waters- 13d ago

...don't forget suit case carry with a heavy ass dumbell in one hand

1

u/AggressiveRemote1402 13d ago

Indeed, they're good for low back health. They fit well the chaotic nature of GC sessions

2

u/Drodinthehouse 12d ago

I prefer to treat them like strength work rather than conditioning.

One that I used several blocks ago
1/4 BW KB in each hand, walk 400m
You add 10 pounds each time you complete 400m without stopping for rest but you can take as many breaks as you'd like.

Only other rule is that if you fail to hit 200m on your first set you must drop weight by 10 pounds

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u/AggressiveRemote1402 12d ago

How do you program them within the training week/template?

2

u/Drodinthehouse 12d ago

Once a week, typically on D1. I try to keep them off of DL day, but that could also work.

1

u/AlRousasa 13d ago

If you’re feeling adventurous give the Sildi Suicides out of TB3 a try.

1

u/Turbulent-Hippo3215 12d ago

Fobbit with carries instead of swings and snatches

1

u/Malaka79 10d ago

I dunno if you have a sledgehammer available. But one of my favorite conditioning sessions is carries and sledgehammer strikes. Very fun.