Carry & Conquer: Grip It, Rip It, Own It
This isn’t a cardio sprint. It’s a test of control, core, and mental grind. Carry & Conquer is exactly what it sounds like: a physical journey through loaded movement, sustained strength, and sheer determination. You’ll carry heavy, swing big, press overhead, and finish with squats that kick back—literally.
The WOD:
- 50 Renegade Rows
- 3 Laps Farmer’s Carry
- 4 Laps Suitcase Carry
- 100 Kettlebell Swings
- 50 KB Sit-Up to Overhead Press
- 50 Halos (25 each direction)
- 100 Squat to Front Kick
This is a total-body grind. Your shoulders, core, back, and legs all get their moment to scream. But you’re not just surviving the movements—you’re owning them. Every carry, every press, every swing is an opportunity to build real-world, functional strength.
Warm-Up Guidance (8–10 Minutes)
2 Rounds:
- 10 Arm Circles (each direction)
- 10 Air Squats
- 10 KB Deadlifts
- 10 Hip Openers
- 20-second Plank + Shoulder Taps
- 30-second Light Farmer’s Carry (practice grip!)
Loosen up your shoulders and activate your glutes before you grab the bells. You’ll thank yourself when the swings hit.
At-Home Adaptations
No kettlebells or space for carries? Let’s improvise.
- Renegade Rows: Use dumbbells or two sturdy water jugs
- Carries: Walk around your space holding backpack, grocery bags, or buckets
- Swings: Sub in deadlifts if space is tight
- Sit-Up + OH Press: Use a book, jug, or plate
- Halos: Use a single dumbbell or heavy household item
- Squat + Kick: Bodyweight works great—add ankle weights if you’ve got ‘em
GRIT doesn’t require a gym. Just some weight, some space, and a lot of willpower.
Coaching Tips
- Renegade Rows: Keep your hips square—don’t let them twist. Core tight!
- Carries: Shoulders back, chest up, strong grip. These aren’t strolls, they’re work.
- KB Swings: Hinge, don’t squat. Power comes from your hips.
- Sit-Up to Press: Use momentum from the sit-up to drive a strong overhead push.
- Halos: Controlled circles—don’t rush, protect those shoulders.
- Squat + Kick: Get low on the squat, then drive the kick with intention. Core tight, balance locked.
Why This WOD Works
This workout forces you to move weight across space. That’s real-world strength. Grip strength, core stability, rotational power—it’s all here. You’re building more than just muscles. You’re building control, resilience, and presence. It’s the kind of work that shows up in your everyday life.
This is the soul of the GRIT fitness program: training that’s hard, purposeful, and absolutely worth it.
Ready to Carry Your Progress?
Join a crew that doesn’t just show up, but shows out. Our group fitness classes in Santa Clara are designed to challenge you at your level—whether you’re a seasoned lifter or stepping into your first WOD. Experience the power of community, strength, and sweat.
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