100 StrongFit Workouts - Build Strength & Injury Resilience

Guy Plijnaar
Mar 18
16 min read

Updated: Apr 3

100 StrongFit Workouts – Functional Strength & Injury Prevention Training

What Is StrongFit Training?

StrongFit is more than just injury prevention-it is an intensive strength training methodology designed to develop functional power, movement efficiency, and neurological control. Unlike traditional mobility drills or warm-ups, StrongFit prehab integrates heavy lifting, breathing mechanics, and odd-object training to reinforce stability, correct compensatory patterns, and build real-world strength.

Developed by Julien Pineau, StrongFit training focuses on tension management, breathing control, and neuromuscular adaptation to improve athletic performance. This approach challenges the body to handle unconventional loads, rotational forces, and asymmetrical movements, making it ideal for athletes, strength coaches, and fitness enthusiasts who want to maximize both power and resilience.

Key Benefits of StrongFit Strength & Prehab Workouts

Injury Prevention & Resilience: Strengthens stabilizing muscles, reducing the risk of common injuries.
Improved Mobility & Stability: Enhances movement efficiency, reducing joint strain and increasing range of motion.
Core & Postural Strength: Reinforces midline stability for lifting, sprinting, and rotational power.
Neurological Adaptation: Optimizes muscle activation patterns to improve coordination and efficiency.
Heavy Strength & Conditioning: Builds brute strength through loaded carries, sled drags, and isometric holds.

How to Integrate These Workouts

As a Strength Session: Perform 3-5 rounds of a workout focusing on heavy loads and tension control.
As a Prehab Routine: Use 1-2 rounds of controlled, slow movements to reinforce stability before training.
As Standalone Workouts: Ideal for off-days to improve mobility, strength endurance, and neurological efficiency.
As a Rehab Tool: If recovering from injuries, emphasize controlled eccentric movements and proper breathing mechanics.

100 Best StrongFit Strength & Prehab Workouts

1. Power Carry Complex

Goal: Develop full-body strength and endurance under load

Rule: No dropping objects mid-round — control the carry.

For Time – 4 Rounds:

6 Sandbag Over-Shoulder (heavy)
15m Bear Hug Carry (heavy)
10 Kettlebell Cleans (5 per side)
8 Box Step-ups (weighted)
10m Sled Push (moderate load)

2. Grip & Load Builder

Goal: Grip strength and postural control

Rule: Keep the chest up and core engaged during carries.

Time Cap: 12 min – AMRAP:

50m Heavy Farmers Carry
10 Atlas Stone to Shoulder (or Sandbag)
10m Zercher Carry
6 Double Kettlebell Front Squats

3. Loaded EMOM Strength Builder

Goal: Move efficiently with tension and focus

Rule: Choose loads that challenge, but allow unbroken reps.

EMOM – 15 Minutes:

Min 1: 8 Sandbag Clean & Press
Min 2: 10 Heavy Kettlebell Swings
Min 3: 15m Sled Drag (backwards)

4. Rotational Core Power

Goal: Improve rotational strength and transfer

Rule: Keep hips and trunk stable under load.

AMRAP 16 min:

8 Landmine Rotational Press (each side)
12 Russian Twists (heavy plate or medball)
15m Backward Sled Drag
6 Rotational Medball Slams (each side)

5. The Strong Pyramid

Goal: Strength endurance and metabolic stress

Rule: After each pyramid set, perform a sprint effort.

2-4-6-8-10-8-6-4-2 reps:

Sandbag Deadlifts
Kettlebell Goblet Squats
Heavy Med Ball Slams

After each set: 20m Sled Sprint

6. Sprint & Shift Ladder

Goal: Sprint power and shifting carries

Rule: Move fast and reset posture before each segment.

Ladder Up – 10-20-30-40-50m:

10m Sled Sprint
20m Farmers Carry (heavy)
30m Kettlebell Front Rack Carry
40m Sprint
50m Bear Crawl with Plate Drag

7. Mental Grit Flow

Goal: Controlled strength with mental focus

Rule: All movements performed with tempo (3–1–1).

For Time – 3 Rounds:

10 Sandbag Bear Hug Squats
20m Overhead Plate Carry
8 Slow Push-ups (negative)
12 Wall Balls (9/6 kg)
15m Crawl Under & Over (low bar or bands)

8. Load & Release Cycle

Goal: Combine tension and fast release power

Rule: Don’t rush transitions — control the breathing.

AMRAP 10 min:

6 Sandbag Shoulders
12m Sled Drag (moderate)
10m Dumbbell Overhead Walking Lunge (one arm)
10 Medball Chest Slams

9. Engine + Load EMOM

Goal: Build capacity under load and speed

Rule: Sprint hard, carry steady, lift clean.

EMOM – 14 Minutes:

Min 1: 100m Sprint
Min 2: 6 Deadlifts (double kettlebell or trap bar)
Min 3: 20m Farmers Carry
Min 4: 8 Burpees Over Plate

10. The StrongFit Gauntlet

Goal: Total-body strength and durability

Rule: No resting between stations — keep grinding.

For Time – 5 Rounds:

6 Sandbag Squat Cleans
12 Weighted Step-ups
15m Front Rack Kettlebell Carry
5 Tire Flips
10 Jumping Pull-ups (or Rows)

11. StrongFit Core & Grip Grinder

Goal: Core engagement & grip endurance

Rule: Maintain control on carries and holds.

For Time – 3 Rounds:

10 Hanging Knee Raises
15m Farmers Carry Hold (heavy)
12 Sandbag Front Rack Squats
8 L-Sit Holds (10 sec each)

12. The Heavy Load Sprint

Goal: Explosive leg drive & anaerobic endurance

Rule: Push hard on sprints, stay tight under load.

Time Cap 15 min – AMRAP:

100m Sprint
50m Farmers Carry
10 Sandbag Cleans
5 Heavy Deadlifts

13. Strongman Power Cycle

Goal: Develop power & strength under fatigue

Rule: Choose challenging but consistent loads.

EMOM 12 min:

Min 1: 5 Heavy Sandbag Over-Shoulder
Min 2: 8 Log Presses (or Sandbag Press)
Min 3: 15m Heavy Yoke Walk (or Sandbag Zercher Carry)

14. Functional Rotational Strength

Goal: Build rotational control & anti-rotation strength

Rule: Keep spine neutral and twist from the core.

AMRAP 14 min:

8 Landmine Rotational Deadlifts (each side)
10 Sandbag Twists
12 Med Ball Rotational Slams
15m Sled Pull (backwards)

15. The Pyramid Power Circuit

Goal: Strength endurance & work capacity

Rule: Sled push after every pyramid set.

2-4-6-8-10-8-6-4-2 reps:

Sandbag Clean & Press
Weighted Step-Ups
Heavy Med Ball SlamsAfter each set: 15m Sled Push

16. Mental Resilience & Carry Strength

Goal: Improve loaded endurance and mental toughness

Rule: Stay upright and focused on each carry.

Ladder Up – 10-20-30-40m:

10m Sandbag Carry (bear hug)
20m Farmers Carry
30m Overhead Plate Carry (heavy)
40m Backward Sled Drag

17. The StrongFit Full-Body Sprint

Goal: Speed, explosiveness & full-body strength

Rule: Explode, recover, repeat with purpose.

For Time – 3 Rounds:

12 Sandbag Squat Cleans
20m Heavy Farmers Carry
8 Sandbag Shouldering
6 Tire Flips

18. The Odd Object Power Test

Goal: Develop control over odd object movements

Rule: Use intentional breathing and full-body tension.

AMRAP 12 min:

5 Atlas Stone Over-Shoulder (or Sandbag)
15m Farmers Carry (heavy)
10 Kettlebell Rotational Swings
8 Slow Negative Ring Rows

19. Load & Explode Sprint Test

Goal: Train explosive power and loaded endurance

Rule: Sprint hard, lift clean — full effort.

EMOM 10 min:

Min 1: 50m Heavy Sled Sprint
Min 2: 8 Sandbag Deadlifts
Min 3: 12 Sandbag Shoulder-to-Overhead

20. The Ultimate StrongFit Challenge

Goal: Full-body test of strength, endurance & tension management

Rule: Minimise rest and stay mentally sharp.

For Time – 5 Rounds:

6 Sandbag Squat Cleans
15m Sandbag Carry (front loaded)
8 Weighted Box Step-Ups
5 Heavy Tire Flips

21. Max Strength Sandbag Challenge

Goal: Full-body raw strength & tension control

Rule: Keep the core tight and lifts clean — no sloppy reps.

For Time – 3 Rounds:

6 Sandbag Over-Shoulder (heavy)
10m Sandbag Zercher Carry (heavy)

22. Sled Power & Core Stability

Goal: Core activation & lower body strength

Rule: Full control during sled push and knee raises.

Time Cap 12 min – AMRAP:

15m Heavy Sled Push
10 Controlled Hanging Knee Raises

23. Heavy Farmer’s Carry & Deadlift EMOM

Goal: Grip strength & posterior chain power

Rule: Focus on posture and breathing under load.

EMOM – 10 Minutes:

Min 1: 15m Farmers Carry (max load)
Min 2: 5 Sandbag Deadlifts (heavy)

24. Atlas Stone & Press Strength Cycle

Goal: Odd object lifting for total body strength

Rule: Explode from hips and press with stability.

AMRAP 10 min:

5 Atlas Stone to Shoulder
8 Sandbag Push Press (heavy)

25. Rotational Strength & Power

Goal: Strength in rotational movement

Rule: Engage the core fully — twist from the trunk.

Pyramid – 4-6-8-6-4 Reps:

Sandbag Rotational Deadlifts (each side)
Heavy Med Ball Rotational Slams

26. The Zercher & Sprint Test

Goal: Posterior chain & loaded carry strength

Rule: Push hard on sprints, recover during carries.

Ladder Up – 10-20-30-40m:

10m Zercher Carry (heavy)
20m Sprint
30m Bear Hug Carry
40m Sprint

27. Ultimate Grip & Pull Strength

Goal: Upper body pulling power

Rule: Maintain strict form on every pull-up and row.

For Time – 3 Rounds:

10 Heavy Sandbag Rows
5 Strict Pull-ups (weighted or tempo)

28. StrongFit Static Hold Test

Goal: Maximal tension & endurance

Rule: No movement — strict holds only.

Time Cap 8 min – AMRAP:

30-sec Farmers Hold (heavy)
20-sec L-Sit Hold

29. Heavy Good Morning & Squat Session

Goal: Posterior chain strength & bracing

Rule: Keep a neutral spine and deep squat position.

AMRAP 12 min:

8 Sandbag Zercher Good Mornings
6 Heavy Sandbag Front Squats

30. The StrongFit Max Load Test

Goal: Full-body strength challenge

Rule: Use your heaviest available equipment — clean reps only.

For Time – 4 Rounds:

4 Sandbag Bear Hug Squats (max load)
8 Heavy Tire Flips

31. Sandbag Strength Sprint

Goal: Explosive power and loaded sprint endurance

Rule: Transition fast between sprint and lifts.

Time Cap – 12 min – AMRAP:

10m Sandbag Bear Hug Carry
6 Sandbag Shouldering
15m Sled Sprint

32. Sled & Deadlift Power Cycle

Goal: Posterior chain strength & power endurance

Rule: Breathe and brace before each heavy movement.

Time Cap – 15 min – AMRAP:

10 Heavy Sandbag Deadlifts
15m Sled Push
6 Zercher Squats

33. Rotational Strength & Control

Goal: Core engagement & rotational power

Rule: Control the twist — don’t swing.

Time Cap – 14 min – AMRAP:

8 Sandbag Rotational Deadlifts (each side)
12 Heavy Med Ball Rotational Slams
15m Heavy Farmers Carry

34. Heavy Carry & Power Output

Goal: Grip strength and raw loaded movement

Rule: Keep upright posture and steady breathing.

Time Cap – 10 min – AMRAP:

15m Farmers Carry (max load)
10m Sandbag Zercher Carry
8 Heavy Kettlebell Swings

35. Sprint & Carry Conditioning

Goal: Anaerobic endurance & full-body strength

Rule: Sprint hard — control the lifts.

Time Cap – 15 min – AMRAP:

50m Sprint
10 Sandbag Squats
15m Bear Hug Carry
5 Sandbag Over-Shoulder

36. The StrongFit Functional Gauntlet

Goal: Loaded carry endurance & mental toughness

Rule: Maintain constant movement.

Time Cap – 12 min – AMRAP:

15m Sandbag Front Carry
8 Sandbag Cleans
15m Farmers Carry
10 Heavy Push-ups

37. The Unilateral Strength Test

Goal: Balance & unilateral strength development

Rule: Equal effort on both sides — no momentum.

Time Cap – 14 min – AMRAP:

8 Single-Arm Sandbag Press (each side)
12 Step-Ups with Sandbag (each side)
15m Overhead Carry (each side)

38. Sprint & Odd Object Challenge

Goal: Improve speed and odd-object handling

Rule: Full control over each lift — no drops.

Time Cap – 10 min – AMRAP:

10m Heavy Farmers Carry
5 Atlas Stone Over Shoulder
50m Sprint

39. Core & Isometric Strength Test

Goal: Build midline strength and static endurance

Rule: Focus on deep, stable breathing during holds.

Time Cap – 8 min – AMRAP:

30-sec Sandbag Bear Hug Hold
15-sec L-Sit Hold
8 Hanging Knee Raises

40. The Heavy Load Burner

Goal: Maximal strength endurance & full-body fatigue resistance

Rule: Lift heavy, move fast, breathe smart.

Time Cap – 15 min – AMRAP:

8 Sandbag Bear Hug Squats
15m Farmers Carry
6 Tire Flips

41. Max Load Sandbag Challenge

Goal: Full-body raw strength & tension control

Rule: Max load = max focus. No drop zones.

For Time – 4 Rounds:

3 Sandbag Over-Shoulder (max load)
10m Bear Hug Walk (max load)
5 Sandbag Squats (heavy)

42. Yoke & Farmers Carry Brutality

Goal: Maximal core, grip & leg strength

Rule: No breaks mid-carry.

Time Cap – 12 min – AMRAP:

20m Yoke Walk (heavy AF)
15m Farmers Carry (max load)

43. Heavy Deadlift & Sled Power

Goal: Posterior chain overloadRule: Keep spine neutral and core tight.

EMOM – 10 min:

Min 1: 3 Sandbag Deadlifts (max load)
Min 2: 20m Sled Push (heavy AF)

44. Strongman Odd Object Strength

Goal: Raw power using unpredictable loads

Rule: Focus on control and safe lifting.

AMRAP – 15 min:

3 Atlas Stone Over Shoulder
10m Heavy Sled Drag
4 Log Presses (or Sandbag Press)

45. The Ultimate Sandbag Load Test

Goal: Progressive overload with a brutal finisher

Rule: No drops during ladders.

Pyramid – 1-2-3-4-5-4-3-2-1 reps:

Sandbag Clean & Press (max load)
Weighted Step-Ups (max load)

46. 100m Loaded Carry Gauntlet

Goal: Grip & carry endurance under extreme loads

Rule: Rest only after full 100m round.

For Time – 3 Rounds:

20m Bear Hug Carry (max load)
20m Farmers Carry
20m Sandbag Front Rack Carry
20m Overhead Carry

47. Zercher & Tire Flip Hell

Goal: Posterior chain & brute strength

Rule: Sprint between all loaded efforts.

Ladder Up – 10-20-30-40m:

10m Zercher Carry (max load)
20m Sprint
30m Bear Hug Carry
40m Sprint
5 Tire Flips

48. The Pull & Press Gauntlet

Goal: Upper body overload

Rule: Full tension in every rep.

For Time – 3 Rounds:

5 Sandbag Rows (max load)
3 Sandbag Push Presses (heavy)

49. Sandbag Max Static Hold Test

Goal: Grip & isometric strength endurance

Rule: Focus, breathe and hold the line.

Time Cap – 8 min – AMRAP:

30-sec Sandbag Bear Hug Hold (max load)
20-sec Farmers Hold

50. Core & Posterior Chain Activation

Goal: Strengthen core and posterior chain for injury prevention

Rule: Focus on tempo and control.

For Time – 3 Rounds:

10 Sandbag Good Mornings (light load, slow eccentric)
8 Hanging Knee Raises (controlled)
30-sec Farmers Hold

51. Shoulder Stability & Grip Resilience

Goal: Develop shoulder stability and grip endurance

Rule: Focus on slow tempo and posture throughout.

Time Cap – 12 min – AMRAP:

15-sec Hanging Hold
8 Sandbag Front Raises (slow & controlled)
12 One-Arm Overhead Carry (each side, light load)

52. Strong Ankles & Knees

Goal: Improve ankle and knee stability

Rule: Control every descent, and keep knees tracking the toes.

EMOM – 12 min:

Min 1: 12 Step-Downs (controlled, bodyweight)
Min 2: 8 Sandbag Split Squats (slow eccentric)
Min 3: 15m Backward Sled Drag (light load)

53. Rotational Mobility & Anti-Rotation

Goal: Improve rotational core stability

Rule: Avoid momentum — every movement is intentional.

AMRAP – 14 min:

8 Landmine Rotational Press (each side)
10 Slow Russian Twists (light medball)
15m Bear Crawl with Sandbag Drag

54. Neurological Control & Core Bracing

Goal: Improve deep core tension and breathing efficiency

Rule: Breathe fully through each movement.

Pyramid – 4-6-8-6-4 Reps:

Controlled Breathing Drill (4-sec inhale, 6-sec exhale)
Sandbag Rotational Deadlifts (each side)
Hanging Knee Raises

55. Foot Strength & Lower Leg Resilience

Goal: Strengthen feet and lower legs for injury prevention

Rule: Perform barefoot if possible for max activation.

For Time – 3 Rounds:

8 Single-Leg Calf Raises (each side, slow)
12 Sandbag Front Step-Ups
20m Barefoot Farmers Carry

56. Spine & Postural Alignment

Goal: Improve spinal stability and posture correction

Rule: Keep braced and upright — reset posture often.

Time Cap – 12 min – AMRAP:

10 Sandbag Zercher Holds (20 sec each, light load)
8 Slow Negative Push-Ups
15m Heavy Farmers Carry

57. The Bulletproof Shoulder Protocol

Goal: Build shoulder stability and strength

Rule: Pull with scapular control — avoid momentum.

AMRAP – 10 min:

8 Slow Eccentric Ring Rows
12 Sandbag Shoulder Rotations
15-sec Hanging Scapular Hold

58. StrongFit Prehab Flow

Goal: General injury prevention and tension management

Rule: Breathe deeply and flow between movements.

EMOM – 10 min:

Min 1: 30-sec Deep Squat Hold
Min 2: 10 Sandbag Good Mornings (controlled)
Min 3: 8 Sandbag Presses (light load)

59. Full-Body Prehab Strength

Goal: Strengthen weak links and improve mobility

Rule: Perform with tempo — quality > speed.

For Time – 4 Rounds:

6 Sandbag Overhead Squats
12 Glute Bridges (controlled)
10 Hanging Knee Raises

60. Ultimate Injury Prevention Circuit

Goal: Strengthen stabilizing muscles and improve movement control

Rule: Prioritise full range of motion and joint control.

For Time – 3 Rounds:

10 Slow Negative Bulgarian Split Squats (each side)
8 Controlled Sandbag Side Lunges
20m Sled Drag (backward, light load)

61. Controlled Strength Builder

Goal: Build strength with slow tempo under tension

Rule: 3 seconds down, 1 second pause, clean movement.

AMRAP – 12 min:

8 Tempo Sandbag Front Squats (3-1-1 tempo)
10 Slow Push-ups
12 Kettlebell Romanian Deadlifts (light/moderate)

62. Prehab Ladder Flow

Goal: Smooth progression of joint mobility and control

Rule: Move with rhythm, not speed.

Ladder – 2-4-6-8-10:

Deep Squats
T-Spine Rotations (plank position)
Glute Bridges (pause at top)

63. Posterior Chain Primer

Goal: Warm-up or rebuild glutes, hamstrings & back

Rule: Keep neutral spine and full hip extension.

3 Rounds (not for time):

10 Sandbag Good Mornings
8 Hip Thrusts (2-sec pause at top)
30-sec Bird Dog Hold (each side)

64. Lunge & Core Control

Goal: Unilateral strength & core engagement

Rule: Knees always track toes — avoid leaning.

For Time – 4 Rounds:

10 Sandbag Walking Lunges (each leg)
8 Hanging Knee Raises
15m Farmers Carry

65. Active Recovery Flow

Goal: Mobility with light resistance and blood flow

Rule: Stay relaxed, nasal breathing only.

3 Rounds (not for time):

10 Bodyweight Good Mornings
10 Air Squats
5 Inchworms to Push-up
30-sec Downward Dog

66. Overhead Control & Core Bracing

Goal: Improve stability overhead under load

Rule: Brace core and keep biceps near ears.

Time Cap – 10 min – AMRAP:

12 Overhead Plate Carry Steps (each leg)
10 Sandbag Overhead Holds (20 sec)
8 V-Ups

67. Dynamic Prehab Complex

Goal: Prepare joints and activate key stabilisers

Rule: Dynamic but controlled tempo.

EMOM – 9 min:

Min 1: 6 Cossack Squats (each side)
Min 2: 10 Band Pull-Aparts
Min 3: 10 Sandbag Clean-to-Front Squat

68. Core & Grip Complex

Goal: Reinforce trunk and hand control

Rule: Avoid bouncing or swinging.

For Time – 3 Rounds:

30-sec Hanging Hold
10 Sandbag Zercher Carries (10m each)
15 Russian Twists (with medball)

69. Lower Leg & Foot Flow

Goal: Improve foot control & shin/knee stability

Rule: Barefoot where possible, controlled pace.

AMRAP – 10 min:

10 Toe Raises
8 Single-Leg Calf Raises
10m Sled Drag (light, backward)
20-sec Wall Sit

70. Structural Balance Circuit

Goal: Even out left-right strength imbalances

Rule: Use your weaker side as the pace-setter.

For Time – 3 Rounds:

8 One-Arm Sandbag Rows (each side)
6 Single-Leg Glute Bridges (each leg)
12 Unilateral Overhead Press (KB or DB)

71. The Loaded Core Crusher

Goal: Core stability under load

Rule: Every carry starts with full core bracing.

AMRAP – 12 min:

15m Sandbag Front Carry
30-sec Weighted Plank Hold
10 Sandbag Rotational Lunges (5 per side)
15 Hanging Knee Raises

72. The Sled Push Sprint Ladder

Goal: Explosive leg power and pacing

Rule: Increase speed, not rest.

Ladder 10-20-30-20-10m:

Sled Push
5 Sandbag Thrusters after each distance
10m Bear Crawl between efforts

73. Shoulder Integrity EMOM

Goal: Shoulder endurance and tension maintenance

Rule: Controlled tempo, strict form.

EMOM – 15 min:

Min 1: 8 Sandbag Push Press (light-moderate)
Min 2: 30-sec Overhead Plate Hold
Min 3: 10 DB Bent-Over Rows (heavy)

74. StrongFit Sprint & Grip Gauntlet

Goal: Anaerobic power and loaded transitions

Rule: Sprint unbroken, drop only after carry.

For Time – 5 Rounds:

100m Sprint
20m Heavy Farmers Carry
5 Sandbag Cleans
10 Burpees

75. Posterior Chain Overload

Goal: Max effort hip hinge and back strength

Rule: Full lockout on every lift.

AMRAP – 14 min:

6 Sandbag Deadlifts (heavy)
15m Sled Drag (backwards)
8 DB Good Mornings
10 Step-Ups (weighted)

76. Odd Object Power Complex

Goal: Total-body power and object control

Rule: No bouncing or dropping — every rep clean.

4 Rounds for Time:

5 Atlas Stone to Shoulder (or sandbag)
8 Sandbag Squat Cleans
12m Zercher Carry
6 DB Ground-to-Overhead

77. The Static Strength Test

Goal: Maximal isometric tension

Rule: No movement during holds.

3 Rounds for Quality:

30-sec Sandbag Bear Hug Hold
20-sec L-Sit
15-sec Overhead Hold (KB/Plate)
10-sec Hollow Hold

78. Sprint Load Circuit

Goal: Sprint endurance meets loaded grind

Rule: Stay explosive, then recover in carries.

5 Rounds for Time:

15m Sled Sprint
6 Sandbag Over-Shoulder
10m Sandbag Carry
12 Push-ups

79. The Farmers Grip Ladder

Goal: Grip strength and carry resilience

Rule: Don’t drop before the target line.

Ladder – 10-20-30-40m:

Farmers Carry (increase weight per distance)After each set:
6 Ring Rows
8 Push Press (DB or Sandbag)

80. Unilateral Load Control

Goal: Balance, coordination, core

Rule: Equal control both sides — no compensation.

AMRAP – 15 min:

8 Single-Arm Sandbag Press (each side)
10 Step-Ups (weighted, switch arm every round)
12m Single-Arm Farmers Carry
10 Russian Twists (weighted)

81. StrongFit Total Load Assault

Goal: Grip strength & full-body endurance

Rule: Rest only after the full round.

AMRAP – 15 min:

10 Sandbag Cleans
15m Heavy Farmers Carry
12 Push-ups on Sandbag
20m Sled Push

82. Rotational Power Complex

Goal: Develop explosive torque and trunk control

Rule: Each rep should feel like a punch.

For Time – 4 Rounds:

10 Landmine Rotational Press (5 per side)
8 Sandbag Twisting Lunges (4 per side)
12 Med Ball Rotational Slams
20m Bear Crawl with Plate Drag

83. Grit & Grind Carry Circuit

Goal: Mental toughness under tension

Rule: Minimum rest, maximum posture.

5 Rounds For Time:

10 Sandbag Front Squats
20m Yoke Walk (or Zercher Carry)
8 Sandbag Shouldering
15 Push-ups

84. Static Core & Grip EMOM

Goal: Develop static strength through holds

Rule: Focus on breath, brace, squeeze.

EMOM – 12 min:

Min 1: 30-sec Sandbag Bear Hug Hold
Min 2: 30-sec Hanging Hold
Min 3: 30-sec Overhead KB Hold

85. Power Output Flow

Goal: Combine full-body power and carry mechanics

Rule: Explode, then move methodically.

AMRAP – 18 min:

6 Sandbag Overhead Throws (or slams)
10 Push Press (DB or Sandbag)
15m Sandbag Carry
10m Backward Sled Drag

86. Unbroken Challenge – The Chain

Goal: Tension endurance & movement flow

Rule: All movements must be unbroken per round.

For Time – 3 Rounds:

6 Sandbag Deadlifts
6 Hang Cleans
6 Front Squats
6 Push Press
6 Bear Hug Squats

87. Sprint Load Domination

Goal: Sprint power under post-fatigue

Rule: Sprint with intent, don’t coast.

For Time – 4 Rounds:

10 Burpees
100m Sprint
8 Sandbag Thrusters
15m Farmers Carry

88. The Overhead Control Test

Goal: Strength & stability under fatigue

Rule: Elbows locked, core braced.

AMRAP – 10 min:

5 Overhead Sandbag Squats
20m Overhead Plate Carry
10 Push Press (DBs)
10 V-Ups

89. The Beast Builder (For Time)

Goal: Maximal full-body strength

Rule: Pick heavy loads — move clean.

5 Rounds For Time:

3 Sandbag Over-Shoulder (heavy)
5 Tire Flips
10 Sled Push (heavy, 10m)
15 Air Squats (with Sandbag)

90. StrongFit Grind Ladder

Goal: Work capacity & pure output

Rule: Increase reps and load awareness each round.

Ladder Up – 2-4-6-8-10:

Sandbag Cleans
Dumbbell Push Press
Sled Drag (meters = reps x 5)
Sit-ups

91. The Power & Carry Complex

Goal: Combine raw lifting with grip endurance

Rule: Transition smooth — no breaks mid-complex.

5 Rounds For Time:

6 Sandbag Ground-to-Shoulder
8 Dumbbell Power Cleans
10m Zercher Carry
10 Push-ups on Sandbag

92. The Loaded Movement Chain

Goal: Full-body strength through flow

Rule: Each movement flows into the next, unbroken.

AMRAP – 12 min:

6 Sandbag Deadlift
6 Hang Clean
6 Front Squat
6 Push Press
10m Front Rack Carry

93. Grip & Pull Overload

Goal: Upper-body tension & hanging strength

Rule: Full scapular retraction on every pull.

For Time – 4 Rounds:

10 Sandbag Rows
8 Weighted Pull-ups or Ring Rows
20m Farmers Carry
30-sec Hanging Hold

94. StrongFit Sandbag Sprint Burner

Goal: Combine sprint intensity with loaded movement

Rule: Push hard on sprints — recover in lifts.

5 Rounds For Time:

100m Sprint
5 Sandbag Over-Shoulder
10m Bear Hug Carry
10 Burpees

95. The Rotation & Stability Circuit

Goal: Rotational control and core endurance

Rule: No collapsing through the trunk.

AMRAP – 14 min:

6 Landmine Rotational Deadlifts
10 Russian Twists with Sandbag
12m Lateral Bear Crawl
10 Hanging Knee Raises

96. The Deadlift Capacity Test

Goal: Posterior chain capacity and midline control

Rule: Maintain clean posture and neutral spine.

For Time – 4 Rounds:

8 Sandbag Deadlifts (heavy)
10m Sled Drag (backwards)
15 Air Squats
10m Farmers Carry

97. Load. Hold. Move.

Goal: Static strength meets carry flow

Rule: Earn every inch of carry.

AMRAP – 10 min:

20-sec Sandbag Front Hold
10m Sandbag Zercher Walk
20-sec Farmers Hold
10m Sled Push

98. The StrongFit Cluster Smash

Goal: Explosive strength from the ground up

Rule: Focus on clean reps — no bounce.

For Time – 3 Rounds:

6 Sandbag Clusters (Clean + Squat + Press)
10 Dumbbell Snatches (alternating)
15m Heavy Carry
12 Push-ups

99. StrongFit 300

Goal: Grit, grit, and more grit

Rule: Partition reps as needed — finish everything.

For Time:

100 Sandbag Deadlifts
100 Air Squats with Sandbag
100m Bear Hug Carry

100. The Final Grinder

Goal: The ultimate StrongFit challenge

Rule: Mental focus first — move with purpose.

For Time – Hero WOD Style:

15 Sandbag Cleans
15m Sled Push
15 Overhead Press (Sandbag or DB)
100m RunRepeat 4 Rounds

Final Thoughts on StrongFit Strength & Prehab Workouts

StrongFit training is not just about preventing injuries—it is a comprehensive strength system that develops functional power, neurological efficiency, and movement resilience. By focusing on breathing mechanics, tension control, and real-world strength, these 100 StrongFit workouts help athletes improve both performance and durability.

By incorporating these workouts into your routine, you can:

Develop real-world functional strength
Enhance movement efficiency and postural control
Bulletproof your body against injuries
Train smarter with neurological and breathing integration

Don’t just train-build long-term resilience and raw power with StrongFit Strength & Prehab Workouts today!